11 Foods rich in vitamin E

11 Foods rich in vitamin E

Vitamin E is a group of eight fat-soluble compounds that play a crucial role in human health as antioxidants. It helps to protect cells from oxidative stress and damage caused by free radicals, supports the immune system, and promotes healthy skin and eyes. Foods rich in vitamin E include nuts, seeds, leafy greens, and vegetable oils. A deficiency in vitamin E is rare but can lead to neurological problems and muscle weakness.

Vitamin E possesses anti-inflammatory and antioxidant properties. An appropriate amount of vitamin E is necessary for maintaining blood vessel health, skin health, and the immune system. Vitamin E exists in 8 distinct forms.

Alpha-tocopherol is the only type of vitamin E that meets human nutritional needs. Many naturally occurring foods are rich sources of vitamin E. One serving of seeds, nuts, and some essential oils contains a good amount of vitamin E.

Some types of seafood, some dark green vegetables, and a few fruits are good sources of vitamin E.

Vitamin E-rich Foods

Foods that contain vitamin E are:

1. Sunflower seeds

Sunflower seeds are enriched with a variety of nutrients and are an excellent whole-food source of vitamin E. It is a good source of fiber to maintain the health of the digestive tract.

One serving of sunflower seeds (100 grams) contains 35.17 milligrams of vitamin E. You can take sunflower seeds as a snack. You can sprinkle sunflower seeds on oatmeal, salad, or yogurt. 

2. Almonds

One serving of almonds (100 grams) contains 25.63 milligrams of vitamin E. Roasted almonds can be used as snacks. Almonds can be added to milk. Almonds can be added to baked goods and cereals. 

3. Pine Nuts

Although almonds are a rich source of vitamin E, pine nuts can also add a considerable amount of vitamin E to your diet. A two-tablespoon serving of pine nuts contains 3 mg of vitamin E. Pine nuts are expensive. Pine nuts are added to baked goods and pesto.

4. Avocado

Avocados are a good source of many healthy nutrients, including omega-3s, potassium, vitamin C, vitamin E, and vitamin K. One serving of half avocado contains about 20% of your vitamin E recommended daily requirement.

5. Peanut Butter

Peanut butter and peanut are excellent sources of vitamin E. A two-tablespoon serving of half peanut butter contains about 18% of your vitamin E recommended daily requirement. It is better to use a sugar-free and preservative-free natural product to obtain the best health benefits. 

6. Fish

Fish are enriched with vitamin E and omega-3 fatty acids. Omega-3 fatty acids are essential for both cognitive and physical health. Vitamin E act as an antioxidant, thus promoting the effect of omega-3 in your body.

7. Red Bell Peppers

Red bell peppers are rich sources of minerals and vitamins. One serving of medium raw pepper contains 2 milligrams of vitamin E. Cooking reduces vitamin E content by about half.

8. Spinach

Spinach is a green, healthy vegetable. Spinach is high in mineral and vitamin content, especially vitamin E. One serving of a half cup of spinach contains about 16% of your vitamin E recommended daily requirement.

9. Vegetable Oils

Wheat gram oil, olive oil, and sunflower oil are the best sources of vitamin E. One tablespoon serving of canola oil contains 12% of your vitamin E recommended daily requirement. 

10. Shrimp

 Shrimp is low-calorie seafood that is rich in vitamins and minerals, especially vitamin E. It is also a good source of vitamin B12, vitamin D, vitamin B3, copper, and selenium.

11. Asparagus

 Asparagus is a good source of vitamin E, vitamin C, selenium, manganese, zinc, and beta-carotene. It provides an excellent combination of anti-inflammatory properties. One cup serving of asparagus contains 18% of your vitamin E recommended daily requirement.

Conclusion

Overall, Vitamin E is an essential nutrient that plays a crucial role in maintaining human health. With its antioxidant properties, it helps to protect cells from oxidative damage and supports the immune system. By incorporating foods high in vitamin E into a balanced diet, individuals can ensure they receive adequate amounts of this vital nutrient. While a deficiency in vitamin E is rare, it is important to maintain a balanced and varied diet to support overall health and wellness.