It is a fat-soluble vitamin with strong antioxidant properties. Free radicals in the body that would otherwise harm cell membranes and brain cells are neutralized by vitamin E. A sufficient intake of this important vitamin raises immunity, guards against chronic illnesses including cancer and heart disease, and maintains healthy skin and eyes.
Which Foods Contain Vitamin E in Abundance? Which Foods Are Rich in Vitamin E?
1. Sunflower Seeds:
(per 100 g = 35.17 mg) Snack on roasted and salted sunflower seeds or add to cakes and cookies while baking. You can also add them to yogurt, salads, parfaits, and oatmeal.
(per 100 g = 25.63 mg) Another great item for breakfast, they can also be added to baked goods and cereals. If you are vegan, you can add almond milk to your diet. Almonds are also a good source of protein.
3. Wheatgerm Oil:
(per 100 g = 20.32 mg) this oil obtained from the center of the wheat kernel is rich in vitamins A, B, and D, along with vitamin E.
(per 100 g = 4.93 mg) avoid salted and flavored peanuts; go for plain roasted ones instead.
5. Rice Husk Oil:
(per 100 g = 4.39 mg) this oil is extracted from the husk or rice husk, which is the hard outer brown layer. It has a high smoking point and mild flavor, so it is ideal for stir-fries and as an addition to soups and dressings.
(per 100 g = 2.07 mg) the best thing about avocados is that they contain little sugar and are full of healthy fats. You can also get a healthy dose of vitamin E from this delicious fruit. Drizzle of olive oil on toast and eat with sesame seeds or salad.
(per 100 g = 2.03 mg) Besides being a good source of vitamin E, this dark green leafy green is a powerhouse of nutrients, especially iron. Add tart spinach to soup or eat fresh in a salad.
Note that Vitamin E is a fat-soluble vitamin, meaning it is absorbed by the body along with dietary fat. As long as you eat fatty sources of Vitamin E such as nuts, avocados, and oils, you don’t have to worry about the vitamins your body absorbs. However, if you are eating vegetables and fruits such as butternut squash, spinach, mango, etc., ensure the absorption of vitamin E by eating a little healthy fat.
Health Benefits of Vitamin E
Vitamin E is an antioxidant, which fights the harmful effects of free radicals in the body.
1. Research shows that vitamin E can reduce heart disease risk factors such as hypertension and cholesterol.
2. Vitamin E can contribute to better lung function and improve some asthma symptoms in children and adults.
3. Vitamin E can help reduce menstrual cramps and pelvic pain in women with dysmenorrhea or endometriosis.
4. Non-alcoholic fatty liver disease, which is the accumulation of fat in the liver of people who drink less alcohol, can be improved with vitamin E.
5. Studies show that maintaining vitamin E levels can protect against cognitive decline.
6. In older adults, vitamin E can reduce inflammation and improve immune function.
Symptoms of Vitamin E Deficiency
Vitamin E occurs naturally in various types of foods, so it is unlikely that you will lack this nutrient. Vitamin E deficiency is often the result of an underlying health condition or certain genetic disorders.
Symptoms of Vitamin E Deficiency Are as Follows:
- Difficulty walking or coordination
- Weakness or muscle pain
- Dilution of eyesight
- Feeling normal unwell