Vitamin E acts as a health-giving, disease preventing that is mostly found in nuts, seeds, almonds, leafy greens, eggs, sweet potatoes, avocados, olive oil and plant oils. Some of the health benefits of Vitamin E include strengthening the heart, assisting in preventing eye disease, boosting immune function and enhancing muscle health.
Vitamin E is a natural antioxidant that counteracts and neutralizes the harmful effects of oxidative damage in the body. These “oxidative” effects contribute to aging and disease and are caused by an unhealthful diet, air pollution, smoking and drinking alcohol. Regular intake of Vitamin E rich foods lowers the risk of cardiovascular ailments.
Here is a complete list of Vitamin E rich foods that you can incorporate into your diet for healthy living:
Almonds:
It is one of the richest sources of Vitamin E that comprises almost 26.2 milligrams of Vitamin E per 100gm serving. Although it is beneficial to consume the raw almonds, you can also prefer incorporating almond milk and oil in your menu.
Tofu:
The vegetarian food is created by curdling of the soymilk and is am an amazing source of Vitamin E. You can get almost 5.3 mg of Vitamin E from 100gms serving of tofu. The creamy texture of tofu is something people love about this food element, and it can use to prepare both desserts and savory dishes.
Green Leafy Vegetables:
Green leafy veggies including spinach, turnip greens, kale, swiss chard and collard are an excellent source of Vitamin E. You can incorporate these green veggies in form of salads and savory dishes. Besides being a rich source of Vitamin E, the green leafy vegetables also contain an abundant quantity of fiber, Vitamin E, and antioxidants.
Raw seeds:
Seeds of pumpkin, sesame and sunflower contain a high percentage of Vitamin E. You can either use these seeds as a snack or garnish your soups and salads using it. For instance, ¼ cup of sunflower seeds supplies almost 90.5 % of your daily Vitamin E.
Spinach:
Spinach serves as a great immune coaster as it is loaded with tons of antioxidants, Vitamin E and minerals like calcium and folate. You ca incorporate the leafy and green veggie in form of salads or sandwiches.
Kale:
Kale is a rich source of Vitamin E and other heart-healthy nutrients. You can consume 1 cup of boiled kale on a regular basis to acquire 6% of your daily Vitamin E requirement.
Hazelnuts:
You can try including this Vitamin-E rich nut in your daily diet, as it’s not just healthy but delicious as well.
Avocado:
Avocado is a sumptuous Vitamin-E rich food and just half a cup of freshly scooped avocado can supply almost 2mg of Vitamin E.
Broccoli:
This is one of the best detox foods that also contains an abundant amount of Vitamin E. A single cup of broccoli provides almost 4% of your daily Vitamin E requirement. A 100gm serving of broccoli supplies almost 1.5 mg of Vitamin E.
Parsley:
You can make use of fresh parsley to flavor your salads and dishes, The Vitamin E-rich herb can enhance your nutritional intake.
Papaya:
Although most of the people know that papaya is a rich source of Vitamin C, it does have good amounts of Vitamin E. A fresh papaya can meet your 17% of daily Vitamin E requirement.
Olives:
You can consume both olives as fruit or oil as it can boost your Vitamin E requirement. Olives can be added in a myriad of dishes including salads, pasta, and pizzas.
Plant oil:
People usually tend to avoid plant oils as they contain a high amount of saturated fat. However, if you suffer from Vitamin E deficiency, you can include plant oils like sunflower, canola, olive, wheat germ and corn in your menu. It is advisable to opt for a cold-pressed and organic version of the plant oils as they are the healthy alternatives.
Sweet Potato:
Sweet Potato is a highly nutritious vegetable and it does contain a good percentage of Vitamin E as well. A single cup serving of cooked sweet potato supplies almost 15% of your daily Vitamin E requirement. The vegetable is also a rich source of other key nutrients like Vitamin C, Vitamin A, copper, and iron.
Cereals:
You can include fortified cereals in your menu, as they provide almost 6-12 mg of vitamin E per serving. You can even opt for the gluten-free cereals as they are good for your health. Try consuming these healthy cereals with whole or skimmed milk.
Dried apricots:
Apricots are an appetizing fruit, but they are also a great source of Vitamin E. Whether fresh or dried or added to a tasty dessert, apricots will tingle the palette and energize the body. Apricot also serve as an excellent source of other essential nutrients like Vitamin C, B, and beta-carotene. A single cup of dried apricots supplies almost 5 mg of vitamin E to your body.
Dried herbs:
Herbs are very popular ever since the ancient times. The different variety of dried herbs is best known for their medicinal and culinary benefits. A single tablespoon of dried herbs including oregano, basil and parsley can supply almost 1 % of the daily value of vitamin E.
Bell peppers:
Bell peppers have the botanical name Capsicum annuum and they come in different colors- red, yellow, orange, green, brown, white, and purple. These vegetables contain phenolic compounds called flavonoids and carotenoids that protect your body from free radical damage. A medium-size bell pepper supplies almost 1.9 mg of Vitamin E to your body.
Tomatoes:
The nutritional aspect of tomatoes is widely known since ancient days. The fresh and juicy tomato contains almost 2.8 milligrams of vitamin E. You can simply incorporate tomato in your salads, soups sauces, and sandwiches.
Trout (Fish):
Trout is the fish species that can be found in both freshwater and saltwater. 100 gm serving of trout fish supplies almost 2.8 mg of Vitamin E to your body.
It’s certainly worthwhile to explore what Vitamin E-rich foods you can take to keep yourself healthy and strong.
