There are various foods such as nuts, vegetables, fruits, dairy products, etc., that contain high levels of vitamin E. By consuming them, one can furnish the body with adequate amounts of this vitamin...
Vitamin E is a fat-soluble vitamin, touted for its splendid antioxidant properties. Medically referred to as alpha-tocopherol, this vitamin is actually a family of 8 antioxidants, 4 tocopherols, and 4 tocotrienols. Of all the types, only a-tocopherol is actively maintained in the human body.
Since vitamin E is a fat-soluble vitamin, it can be stored in the body cells and tissues for later use. The dietary intake of vitamin E for children between the age of 6 months to 13 years varies in the range of 4 mg -11 mg, whereas for adults, 15 mg is the recommended dietary intake.
List of Foods Containing Vitamin E
The different vitamin E food sources available to us are as follows:
Vegetables
Leafy green vegetables are high in vitamin E content. The other vegetable sources of vitamin E are as follows:
Avocado
Asparagus
Spinach
Sweet potato
Red bell peppers
Turnip greens
Dandelion greens
Broccoli
Carrots
Mustard greens
Swiss chard
Kale and collard greens
Pumpkin
Brussels sprouts
Fruits
Unlike vegetables, there isn't a large variety of fruits that contain this vitamin.
Kiwi
Raw mango
Raw tomato
Papaya
Fruits like raspberries, cranberries, peaches, guava, pomegranate, etc., are seen to have traces of vitamin E in them.
Grains
The different grains that are high in vitamin E are as follows:
Wheat germ
Whole grains like wheat and oats
Seeds like sunflower seeds
Popcorn
Herbs and Spices
Oregano
Cayenne pepper
Thyme
Parsley
Ginger
Sage
Cumin
Cloves
Eggs and Dairy Products
Eggs and dairy products contain vitamin E as well. Thus, people who are not very fond of eating vegetables all the time have hope!
Milk
Egg yolk
Peanut butter
Marzipan
Mayonnaise
Nuts
Nuts are also loaded with vitamin E. Pop some into your mouth daily.
Dry-roasted almonds
Dry-roasted pistachio nuts
Hazelnuts
Peanuts
Pine nuts
Brazil nuts
Walnuts
Oils
There are also some oils that contain vitamin E such as:
Sunflower oil
Safflower oil
Corn oil
Soybean oil
Olive oil
Cotton seed oil
Rapeseed oil
Cod liver oil
Incorporating these foods into your diet will help furnish the body with the necessary vitamin E.
Health Benefits of Vitamin E
According to a report in the July 2010 issue of Archives of Neurology, it was revealed that those who consumed vitamin E-enriched foods were at a 25% lesser risk of suffering from dementia. Since oxidative-induced damage (damage to cells from oxygen exposure) is one major cause for dementia and Alzheimer disease, vitamin E prevents this kind of damage as it indirectly prevents chances of developing these conditions. Hair growth and better skin are also some of its benefits.
Vitamin E is high in antioxidant content and destroys free radicals formed as a result of metabolism. These free radicals can destroy the cell membranes and eventually lead to cancer and heart disease. Antioxidants destroy these free radicals and prevent them from damaging the tissues of the body, which in turn helps reduce the risk of cancer. Moreover, it also helps in preventing cholesterol from being converted into plaque. By reducing conversion of cholesterol to plaque, vitamin E is actually reducing one's chances of getting a heart attack.
Vitamin E plays a protective and restorative role in several body functions. It protects the body cells from oxidative damage and improves the overall health of a person. Thus, it is very important to include vitamin E foods in one's diet. You can also take supplements to compensate for any deficiency.
Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.