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Vitamin E is an important fat-soluble vitamin that is needed by your body. It protects the cells of your body from damage. When the cells of your body are exposed to free radical damage, accelerated aging and oxidation take place. Free radicals weaken healthy cells and can cause cancer. Vitamin E helps in reducing the free radical damage. It is a powerful vitamin that slows the aging of your cells. Therefore, it is important to have Vitamin E foods so that your body stays healthy.
Many people also take Vitamin E in the form of a dietary supplement. Vitamin E is used for the treatment of various degenerative diseases such as cancer, heart disease, high blood pressure and hardening of arteries. You must know about the 15 easily available Vitamin E foods so that you can add them to your diet and never suffer from Vitamin E deficiency.
List of 15 Easily Available Vitamin E Foods
1. Green Leafy Vegetables
Green leafy vegetables are one of the most easily available Vitamin E foods. You must add them to your diet as they are nutritious and beneficial to the health. Spinach, kale, and turnip greens are the richest sources of Vitamin E. If you have 100 grams of spinach, it will provide 10% of the daily recommended value of the vitamin. You will get 13% of the daily value of Vitamin E if you have turnip greens. Apart from Vitamin E, these green leafy vegetables are great sources of Vitamin A and antioxidants.
Nuts are the healthiest snacks. Almonds, hazelnuts, pistachio, walnuts, and pine nuts are great sources of Vitamin E. Almonds are the best source of the fat-soluble Vitamin. 1 cup of almonds provides 37.5 milligrams of Vitamin E. After almond, hazelnuts contain the maximum amount of Vitamin E. Nuts are one of the most easily available Vitamin E foods. You can have them regularly for keeping your body healthy. You can add nuts to various dishes and salads for enhancing the taste. Apart from Vitamin E, nuts are good sources of protein, calcium, phosphorus, and Vitamin A.
Seeds are great sources of Vitamin E. Sunflower seeds are rich in the fat soluble vitamin. 100grams of sunflower seeds provide 36.6 milligrams of the vitamin. Sunflower oil is also a great source of Vitamin E. Other seeds that contain Vitamin E are pumpkin, sesame, and squash seeds.
Tofu is created by effectively curdling soymilk. This vegan food is one of the most easily available Vitamin E foods. You can find tofu in various textures such as soft and silken. 100 grams of tofu contains 5.3 milligrams of the fat-soluble vitamin. Tofu is used in preparing various dishes. If you are a vegetarian, you must add this food to your diet. It will provide you Vitamin E in the right amount.
If you are a non-vegetarian, you must have seafood regularly. Fishes, oysters, and shellfish are great sources of Vitamin E. If you have 100 grams of shrimp, you will get 11% of the daily value of the vitamin. Oysters, swordfish, rainbow trout, and smoked salmon are other sources of Vitamin E. Seafoods are one of the most easily available Vitamin E foods. Therefore, add them to your diet to protect your health.
Avocado is one of the most delicious and easily available Vitamin E foods. It is a creamy and tasty fruit that contains 4.1 milligrams of the fat-soluble vitamin. You can add avocados to your sandwich or salad. You can also mash it to make a delicious dip. Many people make an avocado paste and apply it to their skin for an instant glow. Apart from Vitamin E, avocado is rich in Vitamin B complex, Vitamin K, and Vitamin C. The fruit also contains many essential minerals.
Broccoli is a nutrient-rich vegetable. Therefore, it is often known as a superfood. It is a great source of Vitamin E. 100 grams of broccoli contains 1.5 milligrams of the vitamin. As it is low in calories, you can have it every day. Broccoli is a tasty vegetable that is used to prepare various dishes. You can also add it to your salads or soups to enjoy its numerous health benefits.
8. Plant Oil
Many people avoid plant oil as they contain saturated fat. However, they are one of the best and easily available Vitamin E foods. 100grams of olive oil can provide 69% of the daily value of the vitamin. Therefore, olive oil is the best Vitamin E source among all plant oils. Other plant oils that are rich in Vitamin E are corn oil, wheat germ oil, and grape seed oil. You should always keep plant oil away from direct sunlight. You must purchase olive oil or corn oil that is cold pressed, organic, and unrefined.
Tomatoes contain many essential nutrients. They are a good source of Vitamin E. Half cup of tomato paste contains 5.6 milligrams of the fat vitamin. Apart from Vitamin E, tomatoes are rich in Vitamin A, Vitamin C, potassium, magnesium, phosphorus, and the antioxidant called lycopene. It is a delicious and versatile vegetable that you can add to various dishes. Add tomatoes to soup, salad, pizza, and sandwiches for enhancing the taste and nutritive value.
Papaya is one of the best and easily available Vitamin E foods. This tropical fruit is rich in Vitamin E, Vitamin A, and Vitamin C. If you have one medium size papaya, you will get 17% of the daily recommended value of the vitamin. You can add fresh papaya to yogurt, smoothies, and fruit salad to stay healthy.
11. Ready to eat cereals
Cereals are great sources of Vitamin E. Ready to eat cereals can provide 6-12 milligrams of the fat-soluble vitamin per serving. You can find fortified cereals in various flavors. There are also gluten-free varieties available in the market. You can have ready to eat cereals regularly with whole or skimmed milk. It is a healthy breakfast, rich in Vitamin E.
12. Dried apricots
If you are looking for a healthy snacking option, you should start having dried apricots. They are one of the best and easily available Vitamin E foods. If you have one cup of dried apricots, you will get 5 milligrams of the vitamin. It is equivalent to 27% of the daily recommended value of Vitamin E. You can have dried apricots with your breakfast cereals regularly. It will increase the vitamin level in your body and keep you healthy.
13. Green Olives
Green olives are nutritious and delicious. It is an exotic vegetable that is rich in Vitamin E. The vegetable has plenty of health benefits as it contains powerful antioxidants. Therefore, you should add it to your diet immediately. If you have 100grams of green olives, you will get 18% of the daily recommended value of Vitamin E. As green olives contain monosaturated fatty acids, they promote cardiovascular and digestive health. Green olives can protect against cancer and osteoporosis. They are also rich in iron and copper. If you want to follow a balanced and healthy diet, you should start having green olives regularly.
The tropical, delicious fruit is one of the best and easily available Vitamin E foods. Mango is a nutrient-dense fruit. It is rich not only in vitamins but also in minerals and antioxidants. If you have an average size mango, you will get 2.32 milligrams of Vitamin E. It will easily meet 11% of the daily requirement of Vitamin E. Apart from Vitamin E, mango is a wonderful source of Vitamin A, Vitamin C, potassium, and copper. There are plenty of health benefits of mango. It prevents heart disease, asthma, diabetes, and cancer. It is good for skin, hair, and bone health.
Kiwi is a small egg-shaped fruit that is rich in nutrients. It is a tasty fruit that has plenty of health benefits. The green flesh of kiwi is tangy and sweet. If you have one small kiwi fruit, you will get 1.1 milligrams of the fat-soluble Vitamin E. It is also a great source of Vitamin C, Vitamin K, folate, and potassium. The fruit is loaded with powerful antioxidants. It is also an excellent source of fiber. Therefore, you must add more kiwi fruits to your regular diet to stay healthy.
These are the 15 easily available vitamin E foods. You must incorporate these delicious and healthy foods to your diet. Vitamin E maintains cardiovascular health and fights off degenerative health conditions. According to the latest scientific research, the vitamin can prevent Alzheimer’s and Parkinson’s disease in the elderly people. Vitamin E keeps the skin healthy and youthful for a longer time. Deficiency of Vitamin E can result in muscle weakness, anemia, nerve damage, impaired immune response, and reproduction-related problems. Therefore, you must have Vitamin E foods regularly to stay healthy. The benefits of the vitamin can reduce to some extent by cooking. Therefore, try to have most Vitamin E foods in their natural forms to maintain good health.