Vitamin E contains a group of 8 fat soluble vitamins and is a good antioxidant. Vitamin E is an important part of vitamin community and is very important for health. Vitamin E moves throughout the body, thus neutralising free radicals that damage fat containing structures (cell membranes and brain cells). If you take in this nutrient regularly, it can help in proper functioning of many processes and helps in preventing oxidative stress. Besides maintaining healthy muscles, Vitamin E intake is beneficial for skin, eyesight, immunity and hair.
Vitamin E helps in protection of cancer, liver damage, heart disease, macular degeneration(eye damage due to age) and kidney damage. Vitamin E maintains youthful glow by removing free radicals from body. It also offers protection from sun. Vitamin E has also been shown to reduce Alzheimer’s and treat diseases like asthma, cataract, ageing, skin issues, respiratory infections etc.
This nutrient helps in fighting menstrual cramps for woman and improves fertility of men. The best way to get vitamin E is through natural sources and should be a part of balanced meal. The RDA of vitamin E is 8-10 mg/day. The best sources of vitamin E include almonds, sunflower seeds, wheat germ oil etc. Almost all the cooking oils are rich in Vitamin E.
In this blog post, we have collected top 10 Vitamin E rich foods for improving skin, hair and health:-
If you are searching for a healthy snack, what you need is sunflower seeds that you can munch. These are nutty and filled with necessary nutrients like magnesium, copper, vitamin B1, vitamin E, selenium etc. One can also garnish the chicken and tuna salad with sunflower seeds.
Spinach is considered to be a very healthy leafy vegetable. Spinach contains a lot of necessary minerals and vitamins. If you take half cup of spinach, it contains 16% of daily vitamin E.
Some of the best sources of vitamin E include wheat germ oil, sunflower oil and olive oil. Just one tablespoon of wheat germ oil contains 100% of vitamin E. A tablespoon of canola oil has 12% of daily requirement of body.
Peanuts are a good source of antioxidants and are rich in mono saturated fats and help in preventing colon cancer, gallstones and good for heart. Peanut has high resveratrol content that helps in fighting cancer and heart disease.
Avocado is filled with fiber and has low carbohydrates. It has high levels of carotenoid and 1 avocado has 20% of daily required vitamin E. One of the tastiest foods, avocados are nature’s creamiest oil-rich food. You must include avocados in your diet by mashing it up and adding few slices to salad or slathering it with cherry.
Almonds are best source of energy and a cup of almonds can provide twice the needed amount of Vitamin E i.e. 181%. If you don’t like raw almonds, you can have a glass of almond milk.
Seafood is a great source of antioxidants. Although shrimp has high cholesterol levels it is generally low in calorie and has high levels of vitamins and minerals. It is also rich in vitamin B12, vitamin D, B3, Copper and Selenium. Shrimp is best consumed with tomatoes, chilli peppers, chopped onions, lemon juice and garlic.
Hazelnut is a great source of vitamin E. It contains 21% of daily recommended vitamin E, protein, vitamin C and vitamin A. Hazelnuts have high levels of folate, low LDL/bad cholesterol. They can be added to chocolates, cakes, cookies and pies.
Asparagus is rich in vitamin C and is also anti-inflammatory. It also contains selenium, manganese, zinc and beta carotene. A cup of asparagus has 18% of daily vitamin E requirement. Asparagus also helps in treating cancer, blood sugar and helps in digestion.
Broccoli contains high amounts of protein and vitamin E. Broccoli also has anti cancer properties and lowers bad cholesterol(LDL) and is the best detox food. Broccoli can be added to salads and soups. Steamed broccoli can also be served as a side dish. To keep its nutritional value, broccoli must be cooked at low temperature.