Vitamin e rich foods

Get Some Vitamin E into your System

It’s no secret that most vitamins are essential in order to keep your body healthy. Vitamin E is no exception. Vitamin E deficiency can cause a variety of diseases and disorders including various nerve problems, ataxia, which is a movement disorder, and many others. On top of helping to avoid Vitamin E deficiency, taking Vitamin E can also help fight against Alzheimer’s disease, heart disease, various kinds of cancer, eye disease and many other diseases, as well as strengthening your overall immune system. Rather than using supplements to get your fill, there are many foods that you will find rich in Vitamin E. Here are a few:

1.Vegetables –If Popeye’s advice and enormous muscles weren’t enough to convince you, spinach brings countless minerals and vitamins, including Vitamin E, to the table. Vegetables such as broccoli, Swiss chard, mustard greens, turnip greens and asparagus are good sources.  There is no doubt that Spinach comes as one of the healthiest foods you can add to your diet. About ½ cup of boiled spinach supplies 1.9 mg of Vitamin E.

 

 

 

 

 

 

 

 

 

 

2.Almonds –It may seems nuts to you, but Almonds, whether you eat them raw, or in the form of almond milk and almond oils, contains possibly the highest content of Vitamin E found in any food. For those who want to see the numbers, one ounce of almonds offers more than seven milligrams of Vitamin E. Pine nuts, hazelnuts and pistachios are more examples of nuts that offer lots of Vitamin E. One ounce of almond equivalent to 1 serving provides 6.8 mg Vitamin A.

 

3.Seeds – Next in line of the foods richest in Vitamin E comes seeds, such as Sunflower seeds, Pumpkin seeds and Sesame seeds just to name a few. Seeds are easy to add to your diet and offer lots and lots of both flavor as well as Vitamin E. Sunflower seed which is a good source provides 5.6 mg /tablespoon.

4.Avocado – Avocados might as well be the poster child of healthy food that is also delicious. It’s very difficult to make a list of food for health related purposes and leave out Avocadoes. So go ahead and add a few slices of avocado to your next salad and be assured that neither your taste buds nor your body will show any ill health. Vitamin E is available in the figure of 2.1 in a serving of Avocado.

 

5. Herbs and spices – Since it may be odd to try eating herbs and spices on their own, they are a common addition to almost any sort of dish one may prepare. By adding parsley, basil or even oregano to your food you’re also increases the amount of Vitamin E your meal contains. At least 20 spices contain alpha tocopherol the ingredient of Vitamin E in the range of 1 to 30 mg/100 gm. Of these, paprika (30 mg), peppers (30 mg) , chili powder (29 mg), curry powder (22 mg) oregano (19 mg) and ginger contain more than 18mg/100 gm of Vitamin E.

6. Fruits  – There is a long list of fruits that offers a more than decent amount of Vitamin E . Fruits such as tomatoes, mangoes, kiwifruit and apricots all offer an abundance of Vitamin E. The range of Vitamin E in vegetables is from 0.9 to 1.9 mg per serving. Fruits like mango and kiwi supply 0.7 and 1.1 mg per serving, respectively.

 

The Active Ingredient of Vitamin E

The generic name of Vitamin E is ‘tocopherol‘.  Vitamin E, an effective anti-oxidant, is soluble in fat. Of the 8 compounds alpha-tocopherol is the most active ingredient.

The Requirement of Vitamin E

Vitamin E is required in small amounts. The RDA or the average daily level shown in the graph is enough for 97%–98% of the age groups shown in the graph.

Knowledge of the recommended levels and sources will guide you to choose you food for optimizing the level of intake. The best way is to mix match your diet with a variety of sources and fulfill your need, your metabolism will be the best, you will be free of immune induced diseases and your skin will glow. Think of the pleasure and happiness that comes with staying healthy!