Vitamin E is a fat-soluble vitamin with antioxidant properties that can benefit our hair, skin, and eyesight. It helps improve immunity level and maintain a glowing look by fighting free radicals. It is an essential nutrient found naturally in most foods, as well as in some processed foods. Dietary vitamin E supplements are available in two types – the natural form, which has 22.4 IUs RDA, and the synthetic form with 33.3 IUs. The RDA of vitamin E for adults is 15 milligrams per day or 22.5 IUs, based on the USDA report. To meet the daily needs of vitamin E of our body, it is advisable to consume 2 to 3 of the following foods.
1. Sunflower Seeds
According to the USDA Nutrient Database, sunflower seeds are the best whole food source of vitamin E and minerals. A handful of this favorite and healthy snack will provide the essential nutrients your body needs. One oz of dry sunflower seeds can provide 7.4 mg of vitamin E.
Almonds are a very beneficial health food that has a lot to offer that cannot be provided by other vegetable or fruits. It is considered as one of the best nutritious food and tastiest type of nuts. A cup of almonds will keep you going and can provide double the required amount of vitamin E for the day. One oz of dry roasted almonds provides 6.8 mg of vitamin E.
We enjoy hazelnuts usually as snacks, in baked recipes and as additions to our salads. They are high in healthy fats that can protect heart health, and rich in oleic acid that can help lower bad cholesterol. Each ounce of hazelnuts provides 4.3 mg of vitamin E.
Avocado is low in carbohydrates and rich in fiber. Although it contains high fatty acids, it has very low level of cholesterol. With just 1 piece, you will get 20% of the daily required intake of vitamin E. Including avocado in your diet will keep you satiated and full because it’s creamy with lots of healthy and beneficial fats. One whole avocado provides 2.68 mg of vitamin E.
5. Wheat Germ
Wheat germ is an extract from the wheat seed. One cup of uncooked wheat germ provides 18 mg of vitamin E. It is a bountiful source of complex carbohydrates, protein, fiber, and energy. It contains high levels of vitamins E, vitamin B and folate as well as minerals and other nutrients that keeps the body healthy.
This amazing versatile leafy vegetable can easily be incorporated in different ways in our meal to enjoy its nutritional benefits. It is one of the best sources of magnesium and potassium which are two essential nutrients to maintain a healthy body. Spinach is also rich in minerals, fat- and water-soluble vitamins, and contains a wide range of phytonutrients. One-half cup of boiled spinach provides 1.9 mg of vitamin E.
Broccoli is one of the best detox foods that are highly rich in vitamin E that even kids like to eat. It can also lower bad cholesterol (LDL) and it comes with anti-cancer benefits. To enjoy its full benefits, ensure that it is cooked properly. One way is by quick steaming for about 4-5 minutes to retain the nutrients, better firmness and greener color. One cup of cooked broccoli provides 2.4 mg of vitamin E.
You may want to start your day with a healthy omelet stuffed with asparagus or simply saute it with garlic, bell peppers, and mushrooms. Asparagus is loaded with nutrients with high contents of vitamin A, C, E, and K. It promotes detoxification and has a unique anti-inflammatory nutrient that can effectively fight inflammation that helps strengthen the immune system. A cup of asparagus provides 18% of the daily requirement of vitamin E. Note that when asparagus is taken in exceptionally high amounts, excess gas can form in your stomach causing a bloated stomach. Frequent urination with a hint of foul odor also occurs when you consume too much of this veggie.
9. Vegetable Oils
The best sources of vitamin E are found in vegetable oils such as wheat germ oil, sunflower oil, olive oil and canola oil. It is interesting to note that one tablespoon of wheat germ oil can provide 100% of your daily intake of vitamin E, while one tablespoon of canola oil can provide your body 12% of the daily value required.
Mango is known as one of the most popular delicious fruits, which are nutritionally rich. With its taste, unique flavor, fragrance and the many health benefits it provides, it is often called “the king of the fruits” or “super fruit”. It is packed with minerals, vitamins, pre-biotic dietary fiber and oxidant compounds. Its nutrition value per 100 g contains 1.12 mg or 7.5% RDA of vitamin E.
Vitamin E is significantly important for strong immunity and would keep your skin, hair and eyes healthy. A well-balance diet consisting of vegetable, whole grains, nuts and fruits are the best sources of antioxidants, including vitamin E. Consuming vitamin E from natural foods is the best way to enjoy its full benefits rather than taking supplements or processed foods with synthetic vitamin E. You may want to consult your doctor first of the right vitamin E supplement if you prefer taking them.