Vitamin E contains antioxidant properties and is important for our immune system, blood vessels and skin. It is a fat-soluble compound and has eight different forms. However, it is said that only one type of vitamin E, that is alpha-tocopherol is crucial for our body. There are several vitamin E foods that we can include in our diet on an everyday basis. Green leafy veggies, seeds, nuts, certain types of oils are rich sources of vitamin E. This compound protects against free radical damage and reduces the risk of cancer, cardiovascular diseases and cognitive decline. Ideally, people above the age of 14 should consume 15mg of vitamin E on a daily basis.
Vitamin E Foods List
- Sunflower Seeds
- Almonds
- Peanuts
- Oils
- Avocados
- Spinach
- Swiss Chard
- Butternut Squash
- Beet Greens
- Trout
Free radicals are energetic molecules that contain unshared electrons. When these free radicals enter our body, they can cause cellular damage. Foods rich in antioxidants can neutralise these radicals. It can also keep our skin healthy and young by reducing the breakdown of collagen in our bodies. It widens our blood vessels, which reduces the chances of clots and other cardiovascular diseases and strokes. Vitamin E is especially beneficial for those who have good amount of fat intake. Hence, eating foods with vitamin E is kind of non-negotiable! Here are ten food items that are rich in vitamin E and can be included in our diet easily.
Sunflower seeds
You can have sunflower seeds easily between the meals and as snacks. You can also sprinkle them as a seasoning on yoghurt, salad and oatmeal. Ideally, 100 grams of sunflower seeds contain around 35 milligrams of vitamin E. Apart from that, it contains fibre, protein, potassium, zinc and magnesium.
Almonds
Almonds are one of the most popular and common vitamin E foods. Usually, 100 grams of almonds contain around 25-26 milligrams of vitamin E. You can roast your almonds and have them as snacks or sprinkle on cereals. You can also add them in cookie batter or mix its powder in milk. Usually, people soak almonds in milk or water overnight and have them raw in the morning.
Peanuts
No vitamin E foods list can be complete without peanuts. Found in almost every Indian household, every 100 grams serving of peanuts contain around 5 milligrams of vitamin E. You can roast them and have them as snacks in the evening. You can also add them to dishes like poha or grind them and use them as a sandwich spread.
Oils
While there are certain oils that are rich sources of vitamin E, they are not consumed on an everyday basis as they do not provide other nutrients. Sunflower oil, rice bran oil, grapeseed oil, and wheat germ oil contain 4 to 20 milligrams of vitamin E. You can even use them as a salad dressing.
Avocados
Avocados are one of the most nutritious foods and contain vitamin E as well. They have very less amount of sugar and ideally, 100 grams of avocados contain 2 milligrams of vitamin E and 10 milligrams of vitamin C. You can add them in salads, smoothies, on toast as a spread and in many other ways.
Spinach
Spinach is one of the healthiest vitamin E foods and can be eaten in various different ways. You can make curries or add spinach leaves to Italian dishes, salads and even smoothies. Apart from vitamin E, it contains vitamin C, A, potassium and fibres. It is also great for our immune system and a must-have food supplement to protect against harmful viruses.
Swiss Chard
Swiss chards may taste bitter but are of great nutritional value. They are dark green leafy veggies that can be made into curries, smoothies and salads. Usually, 100 grams of serving of swiss chards contains around 2 milligrams of vitamin E. It also contains vitamin A, C, potassium, fibres, iron and magnesium.
Butternut Squash
Butternut squash is one of the tastiest vitamin E foods. 100 grams of butternut squash contains a little more than 1 milligram of vitamin E. In India, it is commonly known as kaddu. You can have it with chapatis or rice in the form of curries and can also stir fry it and add it to salads.
Beet Greens
Unsplash – Beet Greens foods with vitamin e
You must have eaten beetroots but very few people know that the greens of the beets are edible as well. 100 grams of these beet greens contain 2 milligrams of vitamin E. You can saute and add them to salads and boil and mix them with green smoothies.
Trout
Trouts are a species of freshwater fish and their 100 grams serving contains more than 2 milligrams of vitamin E. It is also a rich supplement of omega-3 fatty acids and can be eaten after deep frying it or as curries.
Also Read
Before you add these foods with vitamin E to your daily diet, read these stories to know more about other important vitamins and different ways to consume them.
Benefits of Vitamin E For Hair & Skin: We’ve heard about vitamins and how they help our system from the inside but a lot of people may not know that these vitamins have amazing results on our outer appearance too. When we don’t get enough nutrition from our diet, then it becomes important that we take some supplements like vitamin E capsules to prevent its shortage in our system. Read here to know about its benefits.
Benefits of Vitamin C: From brightening, anti-ageing, to scar fading—there’s nothing that Vitamin C can’t do. Finding the right type of Vitamin C for your skin type is just as important as investing in a good Vitamin C product. Here are all the benefits of vitamin C.
Vitamin C Masks: While every day we see a new ingredient promising to be the next big thing, vitamin C has stood the test of time. If you are looking for inexpensive ways to reap the benefits of this magic elixir, keep scrolling for DIYs that you need to try ASAP.
Hope you are going to include vitamin E foods in your diet stat!
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