12 vitamin E rich foods

 

Vitamin E is a fat-soluble compound with many benefits to the immune system, blood vessel health, and skin health. It also has antioxidant properties.

Most foods we consume contain vitamin E, which means we get enough of the vitamin naturally through diet. Nuts, seeds, certain dark green vegetables, some fruits, seafood, and some oils contain vitamin E.

Below are some foods that contain vitamin E:

Sunflower seeds

Sunflower seeds are an excellent snack. You can also sprinkle them on yogurt, oatmeal, or salad. Sunflower seeds contain other nutrients such as fiber, protein, potassium, magnesium, and zinc that keep the digestive system healthy.




Pumpkin seeds

They are the most alkaline-forming seed with various nutrients, including thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, and folates.




Almonds

You can enjoy a handful of roasted almonds, add them to cereal and baked goods, or drink almond milk. Almonds also contain protein, fiber, potassium, and magnesium.




Peanuts

Peanuts snacks contain vitamin E. Peanuts also contain protein, fiber, potassium, and niacin.
Enjoy dry-roasted peanuts instead of eating those with extra salt and flavorings. You can eat them with a cup of tea, milk or coffee.





Certain oils

Some oils are very high in vitamin E. These oils include;

  • Wheat germ oil
  • Rice bran oil
  • Grapeseed oil
  • Safflower oil

Avocados

Avocados are a versatile fruit with plenty of nutrients, including vitamin E, vitamin C, fiber, healthy fats, vitamin B6, potassium, magnesium, and folate. You can add avocado to your meals and enjoy its health benefits.




Kiwifruits

Kiwifruits contain rich amounts of fiber, vitamin C, vitamin E, calcium, potassium, and magnesium. They are also low in calories.




Mangoes

Mango is high in vitamins A, C, E, potassium, and fiber. You can enjoy sliced mangos as a salad or as an ingredient in smoothies.

Spinach

Spinach is a green leafy vegetable that contains various nutrients, including vitamin E, vitamin A, vitamin C, fiber, and potassium.




Broccoli

Broccoli is a nutritious vegetable containing nutrients, such as vitamins A, E, K, and C, calcium, antioxidants, and low in calories.

Swiss chard

Swiss chard is a dark green leafy vegetable that contains various nutrients, such as vitamin E, vitamin A, magnesium, vitamin C, iron, potassium, and fiber.




Beet greens

Just as we enjoy beetroot or beetroot juice, the leaves have health benefits too. You can use beet greens in salads. Beet greens contain vitamin E, vitamin A, vitamin C, potassium, fiber, iron, and calcium.




Trout

Trout contains vitamin E, omega-3 fatty acids, and protein.




Summary

Vitamin E is beneficial to the immune system, blood vessel health, and skin health. It is also a powerful antioxidant that may help protect cells from free radical damage. Getting enough vitamin E may help reduce the risk of cancer, cardiovascular disease, and cognitive decline.

Many foods that we eat contain vitamin E. These include;

  • Mangoes
  • Kiwifruits
  • Spinach
  • Broccoli
  • Avocados
  • Beet greens
  • Almonds
  • Peanuts
  • Pumpkin seeds
  • Sunflower seeds
  • Swiss chard
  • Trout
  • Some oils (Wheat germ oil, Rice bran oil, Grapeseed oil, and Safflower oil).

Talk to your dietician or health professional about increasing vitamin E levels if they are low.

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