Vitamin E refers to a group of compounds that include both tocopherols and tocotrienols. Of the many different forms of vitamin E rich foods, γ-tocopherol is the most common form found in the North American diet. It is a major nutrient element in corn oil, soybean oil, margarine, and dressings.
Vitamin E rich foods are highly effective and an important component of the daily nutrition. In case of a vitamin e deficiency, you may likely face the below:
- Movement disorder (ataxia) associated with vitamin E deficiency. The genetic movement disorder called ataxia causes severe vitamin E deficiency. Vitamin E rich foods and supplements are used as part of the treatment for ataxia.
- Vitamin E deficiency. Taking vitamin E by mouth is effective for preventing and treating vitamin E deficiency.
Health Benefits of Vitamin E
- Antioxidant Vitamin
Vitamin E rich foods have amazing antioxidant properties, which may help protect your cells from damage. This essential nutrient occurs naturally in many foods, is available as a dietary supplement, and sometimes is added to processed foods. Vitamin E is fat-soluble, which means your body stores and uses it as needed.
- Longer Cell Life
There is a process of rusting or corroding that occurs in the body. In this process oxidation and accelerated aging takes place in your body when cells are exposed to molecules called free radicals. These free radicals weaken and break down healthy cells and contribute to heart disease and cancer.
- Treating Diseases
There has been researching works going on investigating the use of vitamin E as a treatment for a variety of degenerative diseases, including hardening of the arteries, high blood pressure, heart disease, and cancer.
Top 5 Foods rich with Vitamin-E
Though there are varied sources of vitamin E, we bring to you a wholesome list of the top 5 foods rich with vitamin e, along with the health benefits.
1Green Leafy Vegetables
The green leafy vegetables that you use for garnishing the salads are extremely nutritious as well.
Green leafy vegetables like spinach, Swiss chard, collard, turnip greens and kale are some of the best sources of vitamin E.
100 grams serving of spinach can help you meet 10% of the daily value of vitamin E. Swiss chard provides 16% and turnip greens provide 13% of the daily value. Kale and collard are moderate sources of vitamin E and contribute 8% and 5% of the daily value respectively. One serving of mustard greens provides 1.13 milligrams of vitamin E.
Besides vitamin E, green leafy vegetables are excellent sources of antioxidant and vitamin A as well.
2Nuts are the best in Vitamin E rich foods
Aren’t nuts your quick and on-the-go snack? Well, they are not only a quick snack but also healthy.
Nuts like almonds, hazelnuts, pine nuts, pistachio, walnuts, peanuts and pecans are rich in vitamin E.
Almonds are the richest source of vitamin E, with 1 cup serving providing 37.5 milligrams of this essential nutrient.
Hazelnut ranks second with a per ounce serving providing 21% of the daily value. Pistachio, pecan, and walnuts provide 2% of the daily value of vitamin E. Peanut butter are also a good source of vitamin E, with 2 tablespoons of it providing 2.5 milligrams of vitamin E.
Along with Vitamin E, they also contain protein, vitamin A, calcium, and phosphorus. They can also be a great addition to your salads and pasta dishes. However, nuts are high in calories, so enjoy them in moderation.
Plant oil is generally avoided due to its high saturated fat content. However, you might need to include it if you are deficient in vitamin E. Plant oils like olive, wheat germ, sunflower, canola and corn oil are good sources of vitamin E.
Olive oil is the best source of vitamin E amongst all plant oils. 100 grams serving provides 69% of the daily value of vitamin E.
One tablespoon of corn oil offers 4.8 milligrams of vitamin E and wheat germ oil provides 2.3 milligrams.
One ounce serving of Grape seed oil provides 19% of the daily value of vitamin E. Wheat germ oil is an excellent topping for hot cereals. Vegetable oil can also be used to caramelize vegetable and fruits. It is recommended to keep the oil away from sunlight to keep them fresh for longer. Purchase oil that is cold pressed, unrefined and organic.
Mango is one of the best tropical fruit and also a nutritional powerhouse. It is loaded with vitamins, minerals and antioxidants, including vitamin E.
An average sized mango provides 2.32 milligrams of vitamin E, enough to help you meet 11% of your daily needs. It is also a great source of vitamin A, C, copper, and potassium.
Avocado is one of the delicious sources of vitamin E.
100 grams serving contributes 4.1 milligrams of vitamin E and 250 calories.
Along with Vitamin E, it is also high in B-complex vitamins, vitamin C, K and several essential minerals.
You can use avocados in very many ways. A slice of avocado in salad or sandwich or mash it to prepare a delicious dip. Alternatively, apply the mashed avocado paste to your skin to make it fresh and glowing.
There are a multitude of sources of Vitamin e available. You can always experiment with the various ways to use these vitamin e rich foods in your meals. Remember, the benefits of vitamin E can reduce greatly by cooking or storing the foods. So make sure you eat the proper vitamin E rich foods in fresh and natural forms as much as possible.