Tag Archives: Almonds

Top 10 Vitamin E Rich Food

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.

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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:-

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

Top 10 Protein Sources for Good Health

If you want to lose weight and feel satisfied, it is necessary to increase your protein intake. Protein helps in building muscle mass. Most of us rely on very few sources of protein. This can result in fatigue for your taste cells and can effect your body by reducing health boosting food that is rich in protein.

In this blog post, we have collected a list of food that is rich in protein:-

  • Eggs

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    One of the most nutritious and healthy food is whole egg. They are full of minerals, vitamins, antioxidants, healthy fats and other nutrients necessary for brain. Although whole eggs are high in protein, egg whites have only protein content.

    Try these egg recipes: Cajun Eggs, Deviled Eggs, Egg Curry

  • Almonds

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    Almonds are very popular tree nuts. They are full of nutrients like fiber, manganese, magnesium and vitamin E.

    Try these almond recipes: Almond Creme, Almond Cookies, Almond Cakes, Almond Meringues

  • Chicken Breast

     

     

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    This is a very popular food that is rich in protein. When you eat it without skin, it is full of protein. It is very easy to cook and is delicious.

    Try these chicken breast recipes: Corn Flake Chicken Breast , Lemon Marinated Chicken Breasts, Blackened Boneless Chicken Breasts

  •  Oats

     

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    One of the healthiest grains are Oats. They are filled with fibers, manganese, magnesium, vitamin B1 and other nutrients.

    Try these oats recipes: Oat Biscuits, Tropical Oats, Oat Cookies

  • Cottage Cheese

     

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    This type of cheese is very low in calories and fat. It is filled with phosphorus, calcium, vitamin B12, vitamin B2, selenium and many other nutrients. Some other kinds of cheese with high Protein content include Parmesan cheese, mozzarella, swiss cheese and cheddar.

    Try these cottage cheese recipes: Cottage cheese pasta, Cottage Cheese Pancake, Cottage Cheese Salad

  • Greek Yogurt

     

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    This is a very thick yogurt and is also known as strained yogurt. It is delicious in taste, has creamy texture and is filled with nutrients.

    Try these Greek Yogurt recipes: Greek Yogurt Pancake, Greek Yogurt Parfaits, Strawberry Greek Yogurt Cake

  • Milk

     

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    This is a very nutritious drink. Many people don’t like this drink but if you enjoy it, it can be a great source of protein. Milk also contains all the nutrients that are needed by the body. It has high content of phosphorus, calcium and riboflavin(vitamin B2).

    Try these milk recipes: Groundnut Milk, Banana Milk, Rose Milk

  • Broccoli

     

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    This is a very healthy vegetable. It is full of vitamins(C, K), potassium and fiber. It is also filled with nutrients that can help fighting cancer. Broccoli is very high in protein.

    Try these Broccoli recipes: Broccoli Salad, Broccoli Soup, Curried Brocolli

  • Lean Beef

     

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    Lean beef contains very high protein and is delicious. It is full of iron, vitamin B12 and other nutrients.

    Try these Lean Beef recipes: Lean Beef Kebabs , Lean Beef Stroganoff , Lean Beef Enchiladas

  • Tuna

     

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    This popular fish is low in calories and fat. It has high protein content. Tuna contains a lot of nutrients and rich amount of omega-3 fatty acids.

    Try these Tuna recipes: Tuna Tartare, Tuna Burger, Grilled Tuna, Tuna Meatballs