This article is about foods high in Vitamin E. Vitamin E is basically a group eight fat soluble vitamins. The main function of the vitamin E is to prevent the oxidative stress to the body. Along with that, it also helps prevent other vitamins in the body. Vitamin E also helps protect against deadly diseases like cancer. You can easily consume vitamin E in different forms. But, going for the foods high in vitamin E is best among all. You can go for the supplements but excessive intake of supplements can lead to bleeding. It might also lead to hemorrhaging. Further in this article, we are going to discuss some of the best foods high in vitamin E.
Benefits of Vitamin E:
Before beginning with the foods high in vitamin E, let us discuss the benefits of vitamin E. Various benefits of Vitamin E are:
1.) Keeps Away Free Radicals
This is first and the foremost function of vitamin E in the body. It keeps the body away from free radicals. Being a potent antioxidant, vitamin E does this function really well. It protects fat, lining outside of ever cell in our body, from any damage. If the fats in the body, protecting the cells, are damaged then it hampers the proper functioning of cell. In this case, it is important to consume vitamin E.
2.) Proper Immune System
This is another important function of vitamin E. It helps with the proper functioning of the immune system.
3.) Protects Eye-Sight
This is also one of the most important functions of vitamin E. It helps protect eye-sight on a longer term. So, if you want your eye-sight to remain improves for long then it is important to maintain the level of vitamin E in the body.
4.) Hair Growth
If you want your hair to be long and healthy then you should definitely go for hair vitamin E. This vitamin helps protect hair follicles from any damage. Also it prevents tissue corrosion. It is great at fighting off the split ends. So, if you have split ends really frequently, then you are advised to use vitamin E>
5.) Protects Skin
This is one of the most important and popular functions of vitamin E. It is great at fighting off different skin diseases like dermatitis. Along with that it also helps prevent skin from wrinkles and hyperpigmentation. Also, it fades scars.
6.) Makes Hands Soft
This is also an important function of vitamin E. If you have dry skin and your hands are drier then you can try vitamin E. It retains moisture and also makes the skin soft and supple.
7.) Treats Chapped Lips
Vitamin E not only helps heal chapped lips, but it also treats dark lips. It removes the dark shade of your lips and adds a glow to them.
8.) Strong Nails
Vitamin E also helps make nails strong and healthy. It easily solves the problem of brittle nails and helps you have strong and shiny nails.
Foods High in Vitamin E:
After discussing the benefits of vitamin E, let’s start with the foods high in vitamin E. You can go for supplements but, as mentioned above, supplements are not safe. So, we bring to you some of the best and top foods high in vitamin E.
1.) Almonds High in Vitamin E
Almond is counted among the best foods high in vitamin E. Almonds make a healthy snack for the day. It is good source of energy for the day. These crunchy almonds fulfill your daily requirement for vitamin E easily. What you have to do is chew these crunchy almonds throughout the day. One cup of almonds provide 37.49 milligrams of Vitamin E a day which is 181 per cent of daily value.
2.) Pumpkin Seeds High in Vitamin E
Pumpkin seeds are counted among the top foods high in vitamin E. You can simply get pumpkin from the grocery shop and cook the pumpkin with seeds to consume different benefits and vitamin E. ¼ cup of pumpkin seeds provide 46.53 milligrams of vitamin E which is 225% of daily value.
3.) Broccoli High in Vitamin E
Broccoli, member of the cabbages family, is one of the most excellent foods high in vitamin E. Along with vitamin E, it is also a good source of protein. The best part about consuming broccoli is that it contains anti-cancer properties. So, you are advised to go for broccoli in order to maintain the vitamin level in the body. It is good to cook broccoli at low temperature. This helps keep the nutritional value of broccoli intact. One cup of broccoli provides 2.43 milligrams of vitamin E which is 12 per cent of daily value.
4.) Sunflower Seeds High in Vitamin E
It can be said that the sunflower seeds are best among the foods high in vitamin E. These seeds are packed with essential nutrients that are good for your overall health. Along with vitamin E, pumpkin seeds are also high in magnesium, selenium, copper, vitamin B1 and fiber. You can consume sunflower seeds in different ways. You can simply chew them as snack of you can also use them to garnish you tuna or chicken. One cup of sunflower seeds provide 46 milligrams of vitamin E which is 225 per cent of daily value.
5.) Spinach High in Vitamin E
We all know that spinach is among the richest sources of iron. But, it is also one of the top foods high in vitamin E. This leafy vegetable is packed with essential minerals and vitamins. You can consume it in raw form or you can also prepare a salad. Cooking spinach can actually destroy its contents and nutrients. ½ cup of spinach provides 3.36 milligrams of vitamin E, which in 16 per cent of daily value.
6.) Avocado High in Vitamin E
You can also go for avocado if you want. This tasty fruit is less with a number of benefits and is also one of the top foods high in vitamin E. It is also rich in fiber and carotenoid. The best part about avocado is that it is low in carbohydrate. This creamy and tasty oil-rich food will make its special place in your list of foods high in vitamin E. Just one avocado provides 4.16 milligrams of vitamin E, which is 20 per cent of daily value.
7.) Hazelnuts High in Vitamin E
This is also one of the top foods high in vitamin E. The best part about hazelnuts is that they are high in folate and help lower bad cholesterol in the body. You can consume in different form. You can simply eat them as whole or you can also go for tastier way like cakes, cookies, pies and chocolates. You can try the hazelnut butter as well. No matter in which form you consume it, it is going to make the best to fulfill the requirement of vitamin E in the body. One ounce of hazelnuts provide 4.28 milligrams of vitamin E. It is 21 per cent of daily value.
8.) Asparagus High in Vitamin E
Asparagus has a number of nutritional benefits and thus it is one of the ‘super foods’. As it contribute to the overall health of the body, it is one of the best foods high in vitamin E. Along with vitamin E, it is also a rich source of vitamin C, zinc, manganese, beta carotene and selenium. It is also rich in anti-inflammatory properties. The best part about asparagus is that it is rich in anti-cancer properties. It also helps regulate blood pressure. And, it is also helps improve digestion process. You can consume it in different forms. You can toss with pasta or you can also go for omletes stuffed with asparagus. You can also try it with bell peppers, mushrooms and tofu. Four stalks of asparagus provide 0.9 milligrams of vitamin E, which I 4 per cent of daily value.
9.) Peanuts High in Vitamin E
Peanuts are also counted among the most excellent foods high in Vitamin E. They are rich in anti-oxidants and are also high monounsaturated fats. The best part about peanuts is that they help body to fight against colon cancer. Also, they help prevent gallstones. They are good for heart as well. One-fourth cup of peanuts provide 20 per cent of daily value of vitamin E.
10.) Green Olives High in Vitamin E
Green olives are also among the top foods high in vitamin E. Green olives have different health benefits. This is one of the best sources to meet you daily requirement of vitamin E. You can consume it different forms. You can add them to pizza or you can also toss them salad. 100 grams of green olives provide 3.81 milligrams of vitamin E, which is 18 per cent of daily value.
11.) Kale High in Vitamin E
You can also go for kale in order to gain the benefits of vitamin E. Like other leafy vegetables, kale is packed with a number of minerals and vitamins. 100 grams of kale provide 0.85 milligrams of vitamin E, which is six per cent of daily value.
12.) Dried Basil High in Vitamin E
Dried basil leaves are rich in vitamin C, iron, phosphorus, calcium, vitamin K in E. It is also packed with other micronutrients that make it one of the most important herbs to be included in your died. What you can do is simply prepare a tea with this herb. Just one tablespoon of dried basil provides 0.15 milligrams of vitamin E, which is one per cent of daily value.