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Vitamin E-Rich Foods

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Vitamin E is one of the most powerful antioxidants. It protects your cells against oxidative stress. For the body to function properly, it is essential that you have adequate vitamin E levels.

You may be more susceptible to infection, have impaired vision, or experience muscle weakness if you don’t eat enough.

Vitamin E is a common food ingredient. You are unlikely to be deficient unless you have impaired nutrient absorption.

However, it is important to eat lots of vitamin E-rich whole foods.

The United States considers that 15 mg of vitamin A per day is sufficient for most adults. This daily value (DV) is used as a reference in nutrition labels in Canada and the United States.

Below is a list of foods high in alpha-tocopherol.

This article also contains five lists of vitamin E-rich foods.

How Much Vitamin E Do You Need?

For individuals aged 14 and over, the recommended daily intake (RDA) for vitamin E is 15mg. A balanced diet is the best way to get your vitamin E daily.

Oral supplements can also be taken, but it is important to exercise caution. Side effects can be caused by excessive vitamin E.

Vitamin E Is Essential For Your Health.

Vitamin E is involved in many bodily functions. Scientists are still investigating its health-promoting benefits. A healthy diet will provide at least 15 mg of vitamin E per day for adults. Your body stores extra vitamin E as a fat-soluble vitamin to be used when necessary.

Vitamin E deficiencies are uncommon and often due to gastrointestinal problems. A vitamin E deficiency can cause symptoms such as loss of balance, weakness, and damage to the retina.

Research has also shown that babies can suffer from low levels of vitamin E at birth. Pregnant women are advised to get 15 mg of vitamin E daily. Breastfeeding women should get 19 mg.

You may be able to get enough vitamin E into your diet.

Your Immune System

Your ability to resist disease and infection may decrease as you get older. Vitamin E, especially the one called alpha-Tocopherol, has been shown to increase our immune system’s response. These antioxidants can also be used to fight cell damage due to age, which is associated with many chronic diseases such as cancer.

Vision

Vitamin E’s antioxidant activities may also help long-term vision health. It is not clear whether it has the ability to treat cataracts and age-related vision loss. There are conflicting reports. Studies have shown that Vitamin E can be beneficial for healthy eyes and reduce your chances of developing these conditions.

Cognitive Health

Studies have shown that vitamin E may slow down the progression of diseases like Alzheimer’s disease. Although these potential effects are still being investigated, scientists believe that vitamin E’s antioxidants and nutrients such as vitamins A or C can help to maintain long-term brain health.

Heart Health

Vitamin E may help maintain healthy heart function. Although research continues, some studies have shown that vitamin E intake as part of a healthy diet can reduce the likelihood of heart attacks and death from coronary disease.

Vitamin E-Rich Foods

Many people can get enough vitamin E from their diets. Many breakfast cereals, juices, spreads, and other foods are also fortified with vitamin A.

These are the top natural sources of vitamin E:

Sunflower seeds

Sunflower seed is a great source of vitamin E. While most seeds are good sources, they are not the best. A single ounce of sunflower seeds can be added to a smoothie or cereal and provides 7.4 mg of vitamin E. This is half your daily requirement. Although sunflower oil does not contain as much vitamin E as whole seeds, it is still a good source of vitamin E.

Wheat Germ Oil

Wheat germ oils are the highest natural source of vitamin E at 20 mg per tablespoon (or 135% of your daily intake). Although it can be substituted for most cooking oils, high heat may reduce its vitamin content. Other oils, such as hazelnut and almond oils, are also good sources of vitamin E, but they only have about 25% of what is found in wheat germ oil.

Almonds

One ounce of almonds, which is about 23 nuts, contains 7.3 mg of vitamin E. Studies also show that almonds can help reduce your risk of weight and heart disease.

Pine Nuts

Almonds have the highest vitamin E content of any nut, but pine nuts add significant amounts to your diet at around 3 mg per two-tablespoon portion. Pine nuts can be expensive but are commonly used in spreads, pesto, and baked goods.

Avocado

Avocados contain a lot of nutrients like potassium, vitamin C, vitamin K, and omega-3s. Half an avocado can also provide up to 20% of your daily vitamin E requirements. Mangos, kiwis, and avocados also contain vitamin E. However, they are slightly lower in vitamin E than avocados. These three fruits are excellent options for those with nut allergies and sensitivities, but they can be a great choice.

Peanut Butter

You can get approximately 18% of your daily vitamin E in a two-tablespoon-sized serving. You can get the best health benefits by choosing a natural product that doesn’t contain any sugars or preservatives. Or, you can make your own peanut butter at home.

Fish

Fish is a great source of Omega-3 fatty acids. These essential nutrients are vital for both physical and mental health. Research has shown that vitamin E may have many health benefits. It can also promote the effects of omega 3 in your body. Atlantic salmon, which has 4 mg per filet of vitamin E, and rainbow trout with 2 mg per filet are two examples.

Red Bell Peppers

Sweet peppers come in a variety of nutrients. Research has shown that red bell peppers have high levels of vitamin and mineral content. A medium-sized raw pepper contains approximately 2 mg of vitamin E. However, cooking reduces this amount by about half.

 

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