Vitamin E is well-known for its skin-nourishing properties, but its benefits go beyond that. Foods rich in vitamin E can provide your body with powerful antioxidants, helping to reduce inflammation and protect your cells from oxidative damage caused by free radicals. Additionally, vitamin E plays a vital role in supporting the immune system and safeguarding against diseases like heart disease and cancer. Deficiencies in this vitamin can make you more susceptible to illnesses, infections, inflammatory diseases, eyesight impairments, and muscle weakness.
To ensure you have lustrous hair, supple skin, and a robust immune system, it’s essential to include foods high in vitamin E in your diet. Let’s explore some of the best sources of this vital nutrient.
How Much Vitamin E Do You Need?
The recommended daily value of vitamin E for individuals aged 14 and older is 15 mg. While you can meet this requirement through a balanced diet, be cautious when taking oral supplements, as excessive vitamin E intake can have side effects.
Where Can You Get Vitamin E From?
Several food groups are rich in vitamin E. Fats like canola oil and olive oil are excellent sources. Nuts and seeds, such as almonds and peanuts, are also high in vitamin E. Other foods like meat, dairy products, leafy greens, and fortified cereals can help you meet your vitamin E needs.
Vitamin E Foods to Include in Your Diet
1. Sunflower Seeds
Sunflower seeds are not only rich in minerals like iron, zinc, and selenium, but they are also a great source of vitamin E. Just a one-ounce handful contains around 10 mg of vitamin E, which is two-thirds of the recommended daily value.
2. Wheat Germ Oil
Wheat germ oil is derived from pressing the germ portion of whole wheat. It is packed with vitamin E, providing a whopping 20 mg per tablespoon, which is 133% of the daily value. Whole wheat itself is also a good source of vitamin E, albeit in a diluted form.
3. Prawns
Certain seafood, like prawns, can provide a decent amount of vitamin E. A 3-ounce serving of prawns offers approximately 2 mg of vitamin E. Other seafood options such as blue crab, shrimp, and crayfish also contain essential nutrients like magnesium, calcium, zinc, and vitamin B12.
4. Almonds
Almonds are not only a tasty snack, but they are also rich in vitamin E. One ounce of almonds contains nearly 7 mg of vitamin E, which is close to 50% of the recommended daily allowance. Additionally, almonds are a great source of magnesium, calcium, omega-3 fatty acids, and biotin.
5. Butternut Squash
Butternut squash is a delicious fall and winter favorite that is packed with vitamin A and beta-carotene, both of which support eye health. With just one cup of cooked butternut squash, you can get 2.6 mg of vitamin E. Pumpkin and sweet potato are also nutritious alternatives to meet your vitamin E requirements.
6. Broccoli
Broccoli is often hailed as a nutritional superfood. It contains iron, calcium, vitamin C, and prebiotic fibers, making it a powerhouse vegetable. A cup of cooked broccoli provides 2.3 mg of vitamin E, which is 15% of the daily value. Pair your broccoli intake with healthy fats to enhance vitamin E absorption.
7. Avocado
Avocados are beloved for their creamy texture, high potassium content, and healthy fats. They are also rich in vitamin E, with just over 4 mg per avocado, which accounts for approximately 28% of the recommended daily intake. Avocados are known to reduce the risk of cardiovascular disease due to their heart-healthy monounsaturated fats.
8. Olive Oil
While many cooking oils are high in vitamin E, olive oil is one of the most common dietary components. It contains around 2 mg of vitamin E per tablespoon (14% DV). Other oils like wheat germ oil, hazelnut oil, almond oil, rice bran oil, grapeseed oil, and sunflower seed oil are also excellent sources of vitamin E.
9. Red Pepper
Red bell peppers are a concentrated source of vitamin C, even more so than oranges. A cup of red pepper provides 190 mg of vitamin C, along with nearly 2 mg of vitamin E (14% DV). Include red peppers in your diet to support your immune system and enjoy their vibrant flavor.
10. Mango
Apart from avocados, mangoes are also high in vitamin E. They provide approximately 10% of the daily value per serving. Kiwi and blackberries are additional fruits that are good sources of vitamin E and vitamin C.
11. Spinach
Spinach is an incredibly nutritious vegetable, known for its high iron content. It is also a great source of calcium, vitamin A, vitamin C, and vitamin E. A cup of cooked spinach provides 25% of your daily vitamin E needs. Pair it with healthy fats or nuts and seeds to aid the absorption of fat-soluble vitamin E.
12. Trout
Trout, along with abalone and salmon, is an excellent source of vitamin E. A 3-ounce filet of trout offers 3 mg of vitamin E (14% DV). These fish varieties also provide omega-3 fatty acids, vitamin D, potassium, and vitamin B12.
While it’s best to get your nutrients from food, vitamin E supplements can be useful to meet your daily requirements. When choosing supplements, opt for brands that use whole foods as a source of vitamin E.
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