Foods That Are Rich In Vitamin E
Before we delve deeper into the richest foods sources of vitamin E let’s take a look at why we need Vitamin E in our bodies. This fat-soluble vitamin aids in the formation of red blood cells, prevents oxidative stress to the body, boosts up metabolism as well as immune functions.
The antioxidant properties in Vitamin E flush out toxins and harmful free radicals which strengthen the systems and acts as anti-aging agents. Adequate doses of this vitamin can go a long way to prevent macular degeneration, cardiovascular ailments and even cancer. Of course one should not go about blindly opting for supplements without consulting a doctor or nutritionist first. But the safe way to get enough vitamin E is through natural sources listed below.
A look at the top 10 foods high In Vitamin E:
- Seeds: Raw seeds like flaxseed, pumpkin, sunflower and sesame seeds are high in Vitamin E. They are great for snacking as they give you energy and have enough fibers to give hunger at bay between meals while they also add to a healthy and glowing skin.
- Nuts: Nuts don’t just rank high in the top Vitamin E foods but also in the overall healthy diet plan. They are full of vitamins like Vitamin E, minerals and other nutrients. They should be had in moderation because they are high in calories but since they have low GI they are great additions to a healthy diet. Almonds are the best but you will also get loads of Vitamin E from hazelnuts, pine nuts, and even peanuts in small doses.
- Vegetables: Vegetables are packed with all kinds of nutrients so they are a must in your daily diet. You will get loads of Vitamin E from asparagus and broccoli which also acts as a great detox agent. Sprinkling parsley over your food will not just add to the taste and garnish but also supply you with the goodness of this vitamin.
- Leafy greens: When it comes to natural Vitamin E sources it can’t get better than the leafy greens. From spinach you will get not just this vitamin but also loads of folate and calcium. Turnip greens supply Vitamin E, A and K along with folate. Swiss chard is a great source of all kinds of vitamins along with mustard greens and kale. Opt for organic versions if you like to have them raw instead of cooked.
- Fruits: Fruits are the first foods consumed by man and their goodness can never be denied or lessened even for modern day diets. Fruits like papaya are great sources of not just vitamin D but also for vitamin C and together they strengthen the immune system. The popular avocado is loaded with this nutrient and makes a great addition to meals as well as snacks. The tasty olives are also rich in Vitamin E along with tomatoes, mango and kiwi fruit. If you like pickled lives then add make sure you add them to your pasta or salad regularly.
- Paprika or red chili powder: Even the hot and spicy foods have some goodness especially if the taste comes from red chili powder or paprika. A single tablespoon contains 2.1 mg of vitamin E making it a great addition to your palate.
- Dried herbs and fruits: Dried herbs are not just great for seasoning but also high in vitamin E. You can get this from dried basil and oregano, parsley, sage, thyme and even cumin. dried apricots are great sources of fiber as well as vitamin E and make great snack or salad toppings.
- Vegetable oil: Most vegetable or plant based oils are good sources of vitamin E. Ranking high in the top 10 foods high In Vitamin E is the wheat germ oil and a close second is the sunflower oil. Other than these, hempseed oil, olive oil, coconut oil, soybean oil, cottonseed oil, corn oil and safflower oil are also good sources.
- Peanut Butter: Peanut butter basically extends the goodness of nuts into the butte and if you need to have a sandwich then skip the fatty options and opt for peanut butter which will add taste and also provide you with ample vitamin E.
- Taro root: This starch is one of the highest sources of vitamin E in its cooked state. It is more popular in oriental foods but you will easily find continental recipes as well. They can be baked or boiled for sandwiches and salads but if you want you can experiment with a few spicy recipes too.
Choose from these top 10 foods high In Vitamin E to build up stronger immune functions and a great skin which will last till your old age.