Vitamin E is an excellent antioxidant that strengthens the immune system and has optimal effects on our skin. This vitamin is abundant in everyday foods and does not need to be supplemented orally. However, according to statistics from the National Library of Medicine (NLM), most age groups are deficient in vitamin E, with rates of 67%, 80%, 56%, and 72% in infants and children, respectively, adolescents, adults, and old persons. These results show that we are ignoring or not paying attention to our daily intake of vitamin E. In this article, we will provide a list of foods rich in vitamin E and the benefits they bring to our overall health. Let’s find out with Healthglowy!
Contents
1. Almonds
One ounce of almonds, which is approximately 23 nuts, provides 7.3 milligrams of vitamin E. Almonds are not only great foods high in vitamin E but also offer various health benefits, such as reducing the risk of obesity and heart disease, according to studies.
2. Sunflower Seeds
Sunflower seeds are a great source of vitamin E, which is an essential nutrient for our body. One ounce of sunflower seeds added to your smoothie, cereal, or salad can provide you with half of your daily requirement of vitamin E, which is about 7.4 milligrams. Although sunflower oil is also a rich source of vitamin E, it only contains roughly one-third of the concentration of vitamin E found in entire seeds.
3. Wheat Germ Oil
Wheat germ oil is a natural source of vitamin E, providing 20 milligrams of the vitamin per tablespoon, which satisfies 135% of the daily recommended intake. It can be used as a substitute for most other cooking oils, but it’s important to note that heating it at high temperatures may reduce the vitamin content. Although it has a relatively high concentration of vitamin E, other oils such as safflower, almond, and hazelnut oils have a similar vitamin E content to wheat germ oil.
4. Avocado
Avocados are a rich source of several essential nutrients such as potassium, omega-3 fatty acids, and vitamins C and K. Half an avocado can provide up to 20% of your daily vitamin E requirement. Mangoes and kiwis are also foods high in vitamin E, though they contain slightly less than avocados. All three fruits are great options, especially for those who are allergic or sensitive to nuts.
5. Peanut Butter
Consuming two tablespoons of peanuts or peanut butter can provide you with 18% of the daily recommended intake of vitamin E. For the best health benefits, consider making your peanut butter at home or selecting a natural product that is free from added sugars and preservatives.
6. Pine Nuts
Pine Nuts are known for having the highest vitamin E concentration among nuts. However, if you eat two tablespoons of pine nuts, you can still get a substantial amount of vitamin E in your diet. Pine nuts can be quite expensive, but they are commonly used in pesto, baked goods, and spreads.
7. Red Bell Peppers
Red bell peppers are known to be rich in nutrients. Research shows that they contain a high amount of vitamins and minerals compared to other sweet pepper species.
8. Spinach
A cup of cooked spinach contains approximately 3.7 milligrams (19 percent DV) of vitamin E. Spinach is also known for its high vitamin K content and is considered a superfood as it strengthens the immune system, protects against chronic illnesses, and promotes the health of the eyes, bones, skin, and brain.
9. Hazelnuts
Hazelnuts are foods high in vitamin E and contain about 4.2 milligrams (21 percent DV) per ounce. They have been proven to aid in the prevention of obesity and illness, manage diabetes, promote heart health, and maintain good skin and nails. Hazelnuts are particularly high in magnesium, manganese, copper, and B vitamins, making them an excellent addition to a balanced diet.
10. Turnip Greens
Cooked turnip greens are a great source of vitamins and micronutrients, providing 2.7 mg (14% DV) of vitamin E per cooked cup. These leafy greens benefit the eyes, bones, heart, and more.
Other Vitamin E Sources
There are multiple options available for vitamin E supplements because this vitamin exists in eight different forms. The most readily used form of tocopherol in the body is called α-tocopherol.
For most people, it is not necessary to take dietary supplements as we can easily obtain the required amount of vitamin E from our food. Moreover, since vitamin E is fat-soluble, our liver can store the excess amount for times when our daily needs are not completely fulfilled.
How much vitamin E do we need every day?
It is generally recommended that individuals consume a minimum of 15 milligrams of vitamin E per day. However, nursing women should have an intake of up to 19 mg. The amount of vitamin E required by children varies depending on their age. The National Institutes of Health provides the following daily vitamin E intake guidelines:
- For 0–6 months: 4 mg
- For 7–12 months: 5 mg
- For 3–6 years: 6 mg
- For 4–8 years: 7 mg
- For 9–13 years: 11 mg
- For 14 years and older: 15 mg
It’s important to remember that our demand for vitamin E may increase as we age.
When is the best time to take vitamin E?
The ideal time to consume vitamin E largely depends on individual preferences and absorption characteristics. As vitamin E is a fat-soluble nutrient, it may be better absorbed when taken with meals containing dietary fats. For many people, it is convenient to take their daily dose of vitamin E either in the morning or evening, depending on their routine. Consistency in the intake of this supplement is essential to maintain a steady level in the body. Hence, taking it at the same time every day is beneficial.
Health benefits of Vitamin E
1. Immune System
Your immune system’s capacity to fend against illness and infection may deteriorate with age. It has been demonstrated that the antioxidants in foods high in vitamin E, particularly alpha-tocopherol, strengthen our bodies’ defenses against infection. Additionally, these antioxidants combat age-related cell deterioration, which is connected to a host of chronic illnesses, including cancer.
2. Heart Health
Vitamin E is crucial for heart health due to its antioxidant properties. It can reduce the risk of atherosclerosis by preventing oxidative stress and neutralizing free radicals. It also helps in preventing coronary artery disease by lowering LDL cholesterol, which in turn improves lipid profiles. Vitamin E can also reduce heart disease-related chronic inflammation, thanks to its anti-inflammatory properties.
3. Vision
Age-related macular degeneration (AMD) is a common eye disease that can lead to vision loss in older people. Vitamin E is known to be beneficial for eyesight as it helps prevent AMD and other degenerative eye disorders. It achieves this by protecting cellular integrity and fighting against free radicals.
In addition, vitamin E helps in maintaining overall eye health by working in collaboration with other antioxidants such as zinc and vitamin C. It reduces the risk of ailments like diabetic retinopathy and promotes healthy blood circulation by keeping the blood vessels in the eyes healthy.
4. Vitamin E for Skin
Vitamin E is well-known for its positive impact on skin health. As a potent antioxidant, it is essential for preventing the damage caused by free radicals in the body. This helps to protect skin cells from premature aging. Additionally, vitamin E enhances the flexibility of cell membranes, leading to softer, stronger skin and reduced visibility of wrinkles. Its moisturizing properties are particularly beneficial for dry areas such as elbows and knees, helping to prevent and treat skin issues like cracking and roughness.
5. Cognitive Health
Vitamin E is an essential nutrient for cognitive functioning due to its antioxidant properties that protect brain cells from oxidative stress. It promotes the health of nerve cells and lowers the risk of neurodegenerative diseases. Vitamin E also improves blood circulation to the brain, which enhances cognitive performance and positively impacts synaptic plasticity, leading to improved learning and memory.
In short, foods rich in vitamin E are a step towards a balanced diet and provide better resistance. By incorporating the above foods rich in vitamin E into our daily meals, we can experience some amazing benefits for the body. Thank you for taking the time to read Healthglowy’s article above, hopefully the information we provide will be a valuable source of information for your health. Please leave a comment so we can be motivated to create better-quality articles!
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