Vitamin E is a fat-soluble vitamin. It is found in various types of food and is essential for the proper functioning of several organs. Read on to learn more about this nutrient, its dietary sources, and how it helps your body.
Which foods are rich in Vitamin E?
- Sunflower seeds: (per 100 grams = 35.17 mg) Snack on roasted and salted sunflower seeds or add them to cakes and cookies while baking. You can also mix them into yogurt, salads, parfaits, and oatmeal.
- Almonds: (per 100 grams = 25.63 mg) Another great item for breakfast, they can also be mixed into cooked dishes and grains. If you are a vegetarian, you can include almond milk in your diet. Almonds are also a good source of protein.
- Wheat germ oil: (per 100 grams = 20.32 mg) This oil, obtained from the center of wheat grains, is rich in vitamin E as well as vitamins A, B, and D.
- Peanuts: (per 100 grams = 4.93 mg) Avoid salty and flavored peanuts; instead, opt for plain roasted ones.
- Rice bran oil: (per 100 grams = 4.39 mg) This oil is extracted from the bran or outer brown layer of rice. It has a high smoke point and a mild flavor, making it ideal for stir-fries and as an addition to soups and dressings.
- Avocado: (Per 100 grams = 2.07 mg) The best thing about avocados is that they contain little sugar and are full of healthy fats. You can also get a healthy dose of Vitamin E from this delicious fruit. Eat with a drizzle of olive oil on toast and sesame seeds, or with a salad.
- Spinach: (Per 100 grams = 2.03 mg) In addition to being a good source of Vitamin E, this leafy green powerhouse is rich in nutrients, especially iron. Add spicy spinach to soup or eat fresh in salads.
Tip: Keep in mind that Vitamin E is a fat-soluble vitamin, which means it is absorbed by the body along with fats in the diet. As long as you are eating sources of Vitamin E that contain fats, like nuts, avocados, and oils, you don’t need to worry about the absorption of the vitamin by your body. However, if you are eating vegetables and fruits like butternut squash, spinach, mangoes, etc., ensure absorption of Vitamin E by eating a bit of healthy fat.
Health Benefits of Vitamin E:
Vitamin E is an antioxidant that fights against the harmful effects of free radicals in the body.
- Research suggests that Vitamin E may help reduce risk factors for heart diseases such as high blood pressure and cholesterol.
- Vitamin E may contribute to better lung function and may improve some symptoms of asthma in children and adults.
- Vitamin E may help to reduce cramping and pelvic pain in menstruation in women with dysmenorrhea or endometriosis.
- Non-alcoholic fatty liver disease, which is fat accumulation in the liver of people who drink little alcohol, can be improved with Vitamin E.
- Studies suggest that maintaining levels of Vitamin E may help prevent cognitive decline.
- In the elderly, Vitamin E may reduce inflammation and improve immune function.
Symptoms of Vitamin E Deficiency
Vitamin E naturally occurs in various types of foods, so it’s unlikely that you’ll have a deficiency of this nutrient. Vitamin E deficiency is often the result of an underlying health condition or some genetic disorders.
Symptoms of Vitamin E deficiency are:
- Difficulty in walking or coordination
- Weakness or pain in muscles
- Deteriorating vision
- The general feeling of unwellness.