Vitamin E Rich Foods

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Vitamin E Rich Foods

Many nutrients are needed to maintain the proper functioning of the body. Vitamin E is also one of those nutrients. If there is a deficiency of Vitamin E in the body, then many health problems can occur. Therefore, in this article of Myhealthonly, we will not only explain the benefits of Vitamin E but will also give information about Vitamin E Rich Foods. Keep in mind that Vitamin E Rich Foods can help protect against diseases. Also, if someone is sick, foods containing vitamin E can ease his symptoms somewhat. At the same time, if someone’s condition is serious, then medical treatment is necessary.

Before knowing the benefits of Vitamin E, let us know what is Vitamin-E.

What Is Vitamin E?

Vitamin E is a fat-soluble vitamin. It is also an effective antioxidant. Vitamin E protects body tissues from damage caused by free radicals. Free radicals can damage cells, tissues, and organs. Vitamin E is also required for the immunity of the body. It can also protect the body from infections caused by viruses and bacteria. Below is the article, you will be given the necessary information about this topic.

Know the benefits of Vitamin E in the next part of the article.

Vitamin E Benefits

Before you know about the source of Vitamin E, it is important for you to know what are the benefits of Vitamin E.

  • Cancer: According to a scientific study, vitamin E has anti-cancer properties. At the same time, some research has also found that vitamin E does not play any role in preventing cancer. On this basis, it can be said whether vitamin E can completely prevent cancer or not, it is not yet completely clear. Still, more research needs to be done in this regard.
  • For heart: Vitamin E can be beneficial for heart disease. According to some research, the consumption of vitamin E can reduce the risk of cardiovascular diseases. Despite this, there remains doubt about the benefit of vitamin E. In the absence of accurate scientific evidence, it would be a bit difficult to say how beneficial vitamin E can be for the heart. Before taking vitamin-E supplements for the heart, it would be good to consult a doctor once.
  • For eye disorders: With increasing age, certain eye disorders such as age-related macular degeneration (AMD) and cataracts can lead to blindness. The Benefits of Vitamin E can be seen here. Vitamin-E supplementation with antioxidants, zinc, and copper is believed to reduce the risk of blindness in individuals with AMD. On the other hand, research published on the website of NCBI (National Center for Biotechnology Information) has considered the effect of vitamin E on cataracts as skeptical. In such a situation, before taking any kind of vitamin-E supplement for the eyes, it would be a proper option to consult the doctor concerned.
  • For the skin: Vitamin E can also be beneficial for the skin. Vitamin E is used in many cosmetic products. According to some research, it can provide relief from skin problems such as xerosis, dryness of the skin, atopic dermatitis, the problem of itching and inflammation on the skin, and ulcers. At present, further research is needed in this regard. For this, oil or cream containing vitamin E can be used for medical advice.
  • For immunity: Vitamin E can also help in strengthening immunity. It can help protect against viral and bacterial infections. Especially, it can be very beneficial for the elderly. Vitamin E is an important nutrient for immunity.

Now that the benefits of Vitamin E are known, it is time to know about the source of Vitamin E. In this part of the article, we are giving information about Vitamin E Rich Foods.

Foods High In Vitamin E

After knowing the benefits of Vitamin E, it is necessary to include it in the diet. Although vitamin E capsules are available on the market, it is better to use natural ingredients for the source of vitamin E. Therefore, below we are giving information about Vitamin E Rich Foods, which are natural sources of Vitamin E.

  1. Wheat Germ Oil

This material may be new to some people. Vitamin E is also present in wheat germ oil. You can use it as a topping in salads, pasta, and many other food items.

Vitamin E content per 100 grams – 149.40 mg.

  1. Almonds

Almonds are also a good source of Vitamin E. Its benefits can be enjoyed by including almonds in the diet. Apart from this, almond oil or milk can also be consumed. Almond oil can also be applied to hair and skin.

Vitamin E content per 100 grams – 25.63 mg.

  1. Avocado

Vitamin E is also present in avocado. Avocado is a nutritious fruit and can be eaten in many ways. Consuming avocado can be a good option to include vitamin E in your diet.

Mode of intake:

  • Avocados can be eaten directly by peeling and removing their seeds.
  • Instead of butter on sandwiches, you can eat avocado by mashing it.
  • Avocado smoothies can also be consumed.

Vitamin E content per 100 grams – 2.07 mg.

  1. Sunflower Seeds

Sunflower seeds are also a good source of vitamin E, Sunflower seeds have many health benefits, though be sure to remove the skin completely. A consuming peel can cause stomach pain and vomiting.

Mode of intake:

  • The seeds can be eaten raw by removing the skin.
  • It can be roasted and consumed as a snack.
  • It can also be eaten with sandwiches, pasta, and other foods.

Vitamin quantity per 100 grams – 35.17 mg.

You can read our article on sunflower seeds for more information.

  1. Spinach

Consumption of green vegetables can also be beneficial for vitamin E. Many green vegetables contain vitamin E and spinach is one of them. Spinach is not only a source of vitamin E but also many other nutrients like protein, magnesium, and calcium. Spinach is very beneficial for health.

Mode of intake:

  • A potato-spinach vegetable can be consumed.
  • You can drink spinach soup or juice.
  • It can be consumed by making spinach vegetables with cheese.
  • Spinach can be eaten by making greens.
  • Spinach can be consumed by making it with lentils.
  • Spinach paratha can also be eaten.

Vitamin quantity per 100 grams – 2.03 mg.

  1. Peanut Butter

If one has to consume Vitamin E without effort, then peanut butter is a good option. However, it also contains calories, so consuming it in moderation can be beneficial.

Mode of intake:

  • Peanut butter can be consumed by adding it to the bread.
  • Peanut butter can also be eaten with chapati.
  • Peanut butter can also be eaten like this.

Vitamin E quantity per 100 grams – 9.1mg.

  1. Hazelnut

Hazelnuts can also be consumed for vitamin E. It is also a good source of not only vitamin E but also many other nutrients like protein, fiber, and calcium. Hazelnut can prove to be helpful in keeping the body healthy.

Mode of intake:

  • Hazelnut can also be eaten like this.
  • It can also be eaten roasted.
  • It can also be eaten by adding to smoothies or shakes.

Vitamin E quantity per 100 grams – 17.5 mg.

  1. Pine Nuts

Pine nuts are also called chilgoza. Along with vitamin E, essential nutrients like iron, calcium, and protein are also present in it. Like other nuts, it can also be beneficial for health.

Mode of intake:

  • It can be eaten raw.
  • It can also be consumed after roasting.
  • It can also be consumed by adding to salads or smoothies.

Vitamin E quantity per 100 grams – 9.33 mg.

  1. Dried Apricots

Dried apricots contain fiber as well as several essential vitamins, including vitamin E. Where fiber can help with digestion. At the same time, vitamin E can be beneficial for health as well as skin.

Mode of intake:

  • Dried apricots can be consumed directly.
  • It can also be eaten with salad.

Vitamin E quantity per 100 grams – 4.33 mg.

  1. Kiwi

Kiwi not only contains Vitamin E, but it is also a good source of Vitamin C. Vitamin C present in kiwi can also be beneficial for immunity.

Mode of intake:

  • Kiwi can be peeled and eaten like this.
  • Kiwi juice can also be consumed.
  • Kiwi can be used in a fruit salad.
  • You can also consume kiwi smoothies.
  • You can also eat kiwi ice cream.

Vitamin E quantity per 100 grams – 1.46 mg.

  1. Broccoli

Broccoli is also one of the healthiest foods when it comes to vegetables. Although broccoli is low in vitamin E compared to other foods, it also contains essential nutrients like vitamin C, fiber, and potassium, which can help keep the body healthy.

Mode of intake:

  • Broccoli can be eaten as a vegetable.
  • Broccoli can also be consumed by adding it to the soup.
  • Broccoli can also be eaten fried.

Vitamin E quantity per 100 grams – 0.78 mg.

  1. Tomato

Tomatoes can enhance the taste of any vegetable. Along with enhancing the taste, it is also beneficial for health. Tomatoes contain vitamin-A and vitamin-C as well as an antioxidant called lycopene. Vitamin E is also present in it but in a very less quantity.

Mode of intake:

  • Tomato can be consumed by adding it to the vegetable.
  • Tomatoes can be used in salads and sandwiches.
  • Tomato chutney can also be consumed.
  • You can also drink tomato soup.

Vitamin E quantity per 100 grams – 0.54 mg.

  1. Parsley

Vitamin E is also present in parsley, but less than in other foods. Apart from this, nutrients like vitamins A, C, K, and potassium are also present in it.

Mode of intake:

  • Parsley can be eaten with salad.
  • Parsley can be consumed with peanut butter, cheese dip, or sauce.

Vitamin E quantity per 100 grams – 0.75 mg.

  1. Oregano

Oregano can also be consumed for Vitamin E. This can also be one of the easy options to include vitamin E in the diet.

Mode of intake:

  • It can be consumed with salads and sandwiches.

Vitamin content per 100 grams – 18.26 mg.

  1. Olive

Olive oil can also be beneficial. Vitamin E is present in it, so it can be beneficial for health.

Mode of intake:

  • It can be eaten with sandwiches or pizza.
  • Olive oil can be used for cooking.
  • Olive pickles can be consumed.
  • Olive oil can also be used for skin and hair.

Vitamin content per 100 grams – 3.81 mg.

Note: If anyone is allergic to any of the above-mentioned food items, do not consume that food item. If anyone feels discomfort after consuming Vitamin E Rich Foods, contact the doctor immediately. If a person is taking any particular type of medicine, then consult a doctor even before consuming vitamin E capsules or foods containing vitamin E.

These were some vitamin E Rich Foods. Now it is the turn to know that if there is a deficiency of Vitamin E in the body, then what diseases can happen.

Vitamin E Deficiency Diseases

Read below about the diseases caused by vitamin E deficiency.

  • Crohn’s Disease – In this there may be a problem of inflammation in the digestive system. Symptoms include diarrhea, fever, and weight loss.
  • Cystic Fibrosis – This is a lung disease. It is hereditary and if a member of the family has this problem, then someone else in the same family can also have it. Vitamins (A, E, K, and D) supplements can be given in this.
  • Nerve and muscle problems may also occur.
  • There may be a decrease in the ability to see.
  • Vitamin E deficiency can also weaken the immune system.

In the next part of the article, know how much vitamin E is needed by the body.

How Much Vitamin E Do You Need?

The amount of vitamin E needed each day depends on the age of the person. Below we are sharing a list about that.

You Need How Much Vitamin E
Recommended Amount of Vitamin E

Note: You must also consult a doctor once about the amount of Vitamin E. The doctor will give information about its consumption according to the health of the person.

Read in the last part of the article how vitamin deficiency can be prevented.

Ways To Avoid Vitamin E Deficiency

  • To prevent vitamin-E deficiency, eat Vitamin E Rich Foods like vegetables and fruits.
  • Eat dry fruits rich in Vitamin E.
  • Vitamin E capsules can also be taken as per the advice of the doctor.

The benefits of vitamin E can be protecting the body from diseases. Also, keep in mind that consuming too much can cause harm. Therefore, consume Vitamin E in the right way and as per the advice of the doctor. If a person is allergic to any Vitamin E Rich Food item, do not consume that particular food item. Keep in mind that vitamin E can prevent some diseases, not cure them. Medical treatment is necessary for any serious disease. Apart from this, if a person wants to consume vitamin E capsules, then medical advice is necessary. If you want to share any questions or suggestions regarding this topic with us, then contact us through the comment box given below.

Frequently Asked Questions –

Does Vitamin E have blood-thinning properties?

Yes, Vitamin E has blood-thinning properties. Due to this property, the risk of heart attack can be reduced. Keep in mind that if you are already taking any medicine to thin the blood, then consult a doctor before taking vitamin E.

Is vitamin E soluble in water?

No, it is fat-soluble.

What are some facts about Vitamin E?

Vitamin E was discovered in 1922 by Dr. Herbert Evans and Catherine Bishop.
Vitamin E deficiency is usually uncommon. Such a genetic disorder can occur only in conditions such as malnourished children and preterm births.

What is the best form of Vitamin E?

Alpha-tocopherol is a naturally occurring vitamin E found in foods. It is present in foods and supplements.

What are the 8 forms of Vitamin E?

Vitamin E is a group of eight compounds, which include four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta).