What foods do you get vitamin E from?| vitamin e fruits and vegetables |Vitamin E capsule
Vitamin E is a fat-soluble vitamin and a potent antioxidant that helps protect the body against free radical damage. It is essential for maintaining healthy skin, eyes, and immune system. Vitamin E also plays a role in the formation of red blood cells and helps in blood clotting. While vitamin E deficiency is rare, consuming foods rich in vitamin E is still essential for overall health and wellbeing.
In this blog post, we will discuss the foods that are rich in vitamin E, their health benefits, and how to incorporate them into your diet.
1. Nuts and seeds
Nuts and seeds are an excellent source of vitamin E. Almonds, peanuts, hazelnuts, and sunflower seeds are among the most vitamin E-rich nuts and seeds. A 1-ounce serving of almonds provides 7.3 mg of vitamin E, while the same amount of sunflower seeds provides 7.4 mg of vitamin E. These nuts and seeds are also a good source of protein, healthy fats, and fiber.
To incorporate nuts and seeds into your diet, you can snack on them, add them to your morning smoothie or yogurt, or use them as a topping for salads and oatmeal.
2.Leafy greens
Leafy greens are not only rich in vitamin E but also other essential nutrients such as iron, calcium, and vitamin K. Spinach, Swiss chard, and kale are some of the vitamin E-rich greens. One cup of cooked spinach provides 6.7 mg of vitamin E, while one cup of chopped kale provides 1.1 mg of vitamin E.
To incorporate leafy greens into your diet, you can add them to your salads, smoothies, omelets, or use them as a base for wraps and sandwiches.
3.Vegetable oils
Vegetable oils such as sunflower oil, safflower oil, and wheat germ oil are excellent sources of vitamin E. One tablespoon of sunflower oil provides 5.6 mg of vitamin E, while the same amount of wheat germ oil provides 20.3 mg of vitamin E. However, it's important to note that vegetable oils are high in calories and should be used in moderation.
To incorporate vegetable oils into your diet, you can use them for cooking, baking, or as a salad dressing.
4.Avocado
Avocado is a unique fruit that is high in healthy fats, fiber, and essential vitamins and minerals, including vitamin E. One medium-sized avocado provides 3.1 mg of vitamin E. Avocado is also a great source of potassium, which helps regulate blood pressure.
To incorporate avocado into your diet, you can add it to your morning toast, salads, smoothies, or use it as a substitute for mayonnaise or butter.
5.Fortified foods
Fortified foods are those that have been enriched with nutrients that are not naturally present in the food. Breakfast cereals, plant-based milk, and fruit juices are often fortified with vitamin E. One cup of fortified oatmeal provides 3.3 mg of vitamin E, while one cup of fortified orange juice provides 2.4 mg of vitamin E.
To incorporate fortified foods into your diet, you can have them for breakfast or as a snack.
Health benefits of vitamin E
Consuming foods rich in vitamin E has numerous health benefits, including:
1.Protects against oxidative stress
Vitamin E is a powerful antioxidant that helps protect the body against oxidative stress, which can lead to chronic diseases such as cancer, diabetes, and heart disease.
2.Promotes healthy skin
Vitamin E helps to moisturize the skin, reduce inflammation, and protect against sun damage. It is often used in skin care products due to its antioxidant properties.
Improves immune function
