Vitamin E is a very essential vitamin with rich antioxidant properties. We need it in our body as this enables us to maintain good health and strength. Foods rich in this vitamin enables the body to perform many important functions and prevents us from many diseases and disorders.
In our body, vitamin E is commonly associated with skin health, but it also plays a very important role in the proper functioning of many organs of the body. We should always see to it that we are getting enough in our diet by consuming much foods that are rich in this vitamin. Before jumping to our list of top vitamin E rich foods, let’s have a look at some of the benefits.
Health benefits of vitamin E
- Foods rich in Vitamin E help in delaying aging process and also helps in prevent skin pigmentation.
- This vitamin guards our immune system ensuring a healthier liver and proper functioning of the kidney.
- They moisturize while nourishing your skin & hair, giving you a completely revitalized look.
- It reduces the odds of blood clotting in the body plus works to improve the functioning of muscle tissues. And for all those of you who want to shed a kilo or two, Vitamin E has several weight loss benefits too.
- In men, Vitamin E is also found to be very effective in improving fertility.
- Medical experts are also researching on the role of Vitamin E in preventing mental disorders like Dementia and Alzheimer’s.
This very useful vitamin should be easily available in our daily food. Let us a look at the top rich vitamin E foods
1 – Almonds
Among the top sources of vitamin E we have almonds. It is also among the natural sources of vitamin E. So whenever you think of vitamin E think of almonds
2 – Tomatoes
Whether it is a fruit or a vegetable, tomatoes always make their way into our diet in one way or the other. They are a good source of vitamin E. not only are they good sources of vitamin E they also are a good source of Vitamin C, iron and fiber.
3 – Red Chili
Spices like Red chili are not only used to add taste to our cuisine but fills it with vitamin E and other vital antioxidants
4 – Avocado
This is one of everybody’s favorites. It is considered as one of the healthiest and most delicious vitamin E foods known to man.
5 – Papaya (paw-paw)
Papaya or paw-paw as some call it has a lot of benefits among the vitamin E sources. Even though it is considered as a vitamin C rich food, it has remarkable contents of Vitamin E too.
6 – Olives
Whether used as a fruit or oil, olive is a great way of getting your daily vitamin E. You may choose to add them to pizzas, salads, or pastas or you can use them alone with bread. Any way you choose to use it, it still comes with Vitamin E.
7 – Margarine
Margarine often contains corn oil which offers the body 8mg of Vitamin E per tablespoon. Buying brands containing corn elements is a necessity
8 – Mango
Mango is a very significant source that you should probably consume to increase your Vitamin E intake. You can eat this fruit plain or add it in a fruit smoothie to get its best. You can also add it into a fruit salad after mixing up with yogurt.
9 – Peanut butter
Peanut butter is also considered a very good source of Vitamin E
10 – Pistachio
Pistachio is another great snack you are recommended to add in your routine diet to get good vitamin E dosage.
11 – palm Oil
Palm oil is also a very good source of vitamin E. 1 Table spoon is known to contain 2.2 mg of vitamin E
12 – Broccoli
Broccoli is known as the best detox food and it is one of the healthiest vitamin E rich foods. Broccoli contains only 54 calories per cup, chopped and cooked.
13 – Spinach
Spinach might not have been among your favorite snacks as kid. But it’s a fact that spinach is a complete health booster. Spinach is loaded naturally with vitamin E alongside other antioxidants and essential nutrients such as calcium and folate. Consider adding spinach in salads and sandwiches to make them extra-healthy.
14 – Parsley
Parsley is one more wonderful source of Vitamin E. You can add this excellent spice to your salads or dishes to make them rich in Vitamin-E. Though fresh parsley is better, you can also use dried ones readily available in the market.
15 – Pine nuts
It is primary constituent in pesto. Pine nuts are great sources of vitamin E. They can be very rich additions to salads. Pine nut oil also offers the same nutritional benefits.
16 – Swiss chard
Replenishes your body with several essential vitamins including vitamin E. swiss chards are commonly known to be highly rich in vitamin E.
17 Mustard greens
Mustard greens are very nutritious providing important health benefits. They are known to be one of the top carriers of vitamin E.
18 – Turnip greens
Apart from being a great share of vitamin E and other essential nutrients, turnip greens provides us with sufficient folate.
19 – Kale
Consuming one cup of boiled kale every day means you are getting up to 6% of your daily vitamin E requirements.
20 – Plant Oils
Vitamin E foods also come from many plants’ seed oils. Wheat germ oils contains the highest vitamin E content among all. 1 table spoon of wheat germ oil is known to provide 100% of your daily requirement of vitamin E. Sunflower oil is also a great alternative that is also rich in vitamin E. Additionally, hemp oil, coconut oil, cotton seed, and olive oil, are also rich in vitamin E. It is recommended to have this at all times.
21 – Dried Apricots
Commonly used as a snack, Apricots hold moderate amounts of edible fiber as well as a number of essential Vitamins including Vitamin E. You can also blend them into a fruit salad.
22 – wheat
Wheat plant is also a Vitamin E rich ingredient. Nutritionists believe that processed wheat often lacks essential nutrients because of the removal of germ which contains a major portion of the nutrients. However, it is still a rich source of E Vitamin.
23 – Red Bell Peppers
Red colored vegetables especially red bell peppers are a splendid source of Vitamin C, E and Antioxidants.
24 – Dried Herbs:
Basil and Oregano have long been used in pizzas and pasta sauces, but you can also use them as salad toppings or think about incorporating them in sandwiches. A 100g serving of these herbs contain 7.38mg of Vitamin E. Other dense dried herbs are Sage, Thyme, Cumin and Parsley.
25 – kiwi fruit
Kiwi is also a very significant source of this vitamin. Just like mangoes you can be slice and add them into our smoothies or fruit salads
Apart from the 25 sources listed above,Some other food sources include lean meat, dairy products, eggs, corn, sweet potatoes, yams, lettuce, lily, cabbage, fortified cereals and cod liver oil.
Health Risks Associated with Vitamin-E Deficiency:
Vitamin-E deficiency in the body may cause severe damage to your health. Some of the common health risks associated with the shortage of this Vitamin are as follows:
- Many premature babies having low birth-weight are more susceptible to develop anemia because of the deficiency of Vitamin E.
- Lack of this Vitamin in the body may also bring about several reproduction related disorders.
- Those who lack it often complain about inability to concentrate or stay active. Low libido may also be an outcome of Vitamin E deficiency.
- Inadequate consumption of Vitamin E may affect the central nervous system and the eyes adversely. Moreover, it also has close relationship with cancer and heart diseases.
One should go easy on the consumption of Vitamin E as just like its deficiency, its overdose may also lead to several issues.
Risks Associated with Over consumption of vitamin E
Over consumption of this vitamin especially from supplements, can lead to excessive bleeding, or hemorrhaging in women. Thanks to its fat-soluble nature, it may also lead to Vitamin E toxicity if consumed unwisely.
Always remember to have a rich wholesome meal full of all nutrients in moderate levels!
Hope you will now include some of the food sources that are rich in this vitamin and reap the multitude of benefits it offers. Do share your views with us in the comments section below. Till then, stay fit, stay healthy!