What is vitamin E?
Vitamin E is an important vitamin that acts as an antioxidant in the body. That means it helps protect the body from free radicals, which are often associated with an increased risk of disease and aging. Vitamin E also supports healthy immune system activity and encourages the body’s natural production of red blood cells.
Despite what you might think from the name, vitamin E isn’t actually a single vitamin: it’s a series of fat-soluble vitamins that have active roles throughout the body. There are 8 members of the vitamin E family, all of which are antioxidants. Those antioxidants include four tocopherols (alpha, beta, gamma, and delta tocopherols) and four tocotrienols (alpha, beta, gamma, and delta).
Our body naturally maintains alpha-tocopherol, which makes it the most common type of vitamin E found in our blood and body tissues. It’s also thought to have the greatest nutritional benefits. Vitamin E is also important in helping your body make red blood cells, and it helps the body use vitamin K.
Health Benefits of Vitamin E
1).Reduced Risk of Heart Disease
Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein (LDL) cholesterol, and helping to prevent blood clots which could lead to a heart attack. Studies report mixed results as to the effectiveness of supplements.
2).Reduced Cancer Risk
Vitamin E may help reduce cancer risk by acting as an antioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.
3).Promoted Eye Health
At least one study has shown intake of the DV for vitamin E reduces risk of age related eye damage (macular degeneration) by 20%. Other studies, however, fail to find any association.
4).Alleviation of Chronic Inflammation
Preliminary studies show that vitamin E can help mediate the inflammatory response, and may help those with type II diabetes, or chronic heart failure, who suffer from chronic inflammation.
5).Reduced Risk of Dementia
Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.
What are the Symptoms of Vitamin- E Deficiency?
Vitamin E deficiency affects the general health and skin health. Vitamin E deficiency is rare in humans. This is due to the fact that the body does not require large amounts of vitamin E to function properly and because vitamin E is available from many foods that are consumed by most of the people on a daily basis
- Nerve degeneration in the hands and feet
- Poor transmission of nerve impulses leading to a number of neurological problems including shaky movements.
- Retina degeneration
- Loss of muscle mass
- Ruptured red blood cells
- Abnormal fat deposits
- Impaired vision
- Abnormal eye movements
- Eye muscle paralysis
- Muscle weakness and poor muscle coordination, poor reflexes, poor balance
- Appearance of age spots on the skin
- In severe cases, the person may not being able to walk at all
- In more severe cases, vitamin E deficiency can compromise the function of the liver and kidneys
- Vitamin E deficiency has been associated with serial miscarriages and premature deliver in pregnant women.
20 Best food sources of vitamin-E
If you’re looking for foods high in vitamin E, a potent, fat-soluble antioxidant, you’ve come to the right place. Incorporating foods high in this important nutrient into daily living is easy, especially when adequate levels are available in a wide variety of grocery items. Keep the following list handy during your next supermarket trip and you will see how simple it is to select foods rich in vitamin E.
Here is 20 food source of vitamin-e.
Many morning grains are fortified with vitamin E, so you can get your daily need in your bowl. Amounts of vitamin can vary considerably—some brands have none, others have 100 percent or more of the daily value—so check the label.
The colorful and tropical mango is a nutritional powerhouse. It’s loaded with antioxidants, vitamins, and minerals, including Vitamin E. The average mango contains about 2.32 milligrams, or enough to reach 11% of the recommended daily value. Mangos are also a good source of Vitamin C, Vitamin A, copper, and potassium. Serving Size (1 mango), 2.32 milligrams of Vitamin E (11% DV), 135 calories.
Nuts can be a healthy and quick on-the-go snack for people at all ages. Nuts like pecans, walnuts, pistachio, pine nuts, hazelnuts, and almonds are renowned sources of vitamin E. Almond is the richest source of this vitamin, with 37.5 mgs of this essential nutrient in every cup serving. Nuts also contain phosphorus, calcium, vitamin A, and protein. Nuts would be great to be added to your pasta dishes and salads. Nevertheless, nuts provide large amounts of calories, so ensure that they will be consumed in moderation.
4).Green Leafy Vegetables
The green leafy veggies are not just used for garnishing the salads, but are very nutritious as well. Green leafy veggies such as kale, turnip greens, collard, Swiss chard, and spinach are some of the best food sources of vitamin E. 100 gr-serving of spinach provides up to 10% of the body’s daily vitamin E requirement. Swiss chard offers 16% and turnip greens offers 13% of the body’s daily vitamin E value. Collard and kale are moderate sources of vitamin E as they may provide 5% and 8% of the daily value respectively. One serving of mustard greens offers up to 1.13 mg of vitamin E. In addition to vitamin E, green leafy veggies are abundant sources of vitamin A and antioxidants as well.
Avocado is one of the most delicious food sources of vitamin E. A 100 gr-serving of this creamy and tasty fruit offers 4.1 mgs of vitamin E and 250 calories. This fruit is also very rich in vitamin K, vitamin C, B complex vitamins, and many minerals that are essential for the body. Avocado is extremely versatile. Add just one slice of avocado to your sandwich, salad, or mash it for a tasty dip. Another option is to mash avocado to make a paste and use it to apply onto your skin to so that you will be able to get glowing and fresh skin within a very short time period.
These mildly nutty seeds are loaded with vitamin E (33 milligrams per 100 grams). As an added benefit, they provide a truckload of dietary fiber, B vitamins, iron, magnesium, phosphorus, potassium, zinc, copper, and selenium. So, plenty of reasons to snack on these super-seeds!
If you’re a fan of seafood, you’ll be happy to learn that also fish roe – that’s the egg masses produced by fish – contains vitamin E. A 100-gram serving of fish roe provides on average about 7 milligrams of vitamin E (or 35 percent of the daily value). And the best thing is, fish roe is rather low in calories, so it’s also a good source of vitamin E for those following a low calorie diet.
Despite the fact that paprika powder is typically only used in small amounts, it can provide your body with quite some vitamin E: just two tablespoons of paprika powder provide a whopping 20 percent of the daily reference amount! For the sake of comparison with other foodstuffs, a 100-gram portion of this nutrient-dense spice provides 30 milligrams (or 149 percent of the daily value) of vitamin E.
A perfect snack during a long workday, eating just one ounce of hazelnuts can provide you with approximately 20% of our daily requirements of vitamin E. For an alternative to eating nuts, try drinking hazelnut milk in your morning coffee instead of milk or flavored creamer.
From the oil to the fruit, eating olives is an excellent way of getting your daily needs for vitamin E. Just one cup of olives can give you approximately 20% of your daily recommended amount.
This popular fruit is most commonly known as one of the best vitamin C foods, but it’s also high in Vitamin E. Just one papaya will give you approximately 17% of your daily needs. Try adding fresh or frozen papaya to fruit smoothies, along with other fruity vitamin E foods on this list for an extra healthy snack!
You probably recognize dried oregano from your favorite pizza or pasta dishes. It’s a popular herb used in Italian cooking, but it’s much more versatile than that. It’s also a great source of essential vitamins and minerals, including (but not limited to) Vitamin E. Try incorporating more dried oregano into your meals, especially if your diet might be lacking in Vitamin E. Serving Size (1 teaspoon), 0.19 milligrams of Vitamin E (1% DV), 3 calories.
Dried basil contains a number of nutrients, including Vitamin C, calcium, iron, phosphorus, Vitamin K, B vitamins, and Vitamin E. It also has trace amounts of other micronutrients, making it a well-rounded food to include in your diet. Add just one tablespoon of this flavorful herb to your meals each day in order to enjoy the many health benefits. Serving Size (1 tablespoon), 0.15 milligrams of Vitamin E (1% DV), 5 calories.
The sweet and healthful kiwi is rich in vitamins and minerals. It provides a moderate amount of Vitamin E—1.11mg per fruit—and it’s also a good source of Vitamin C, potassium, and fiber. And at only about 46 calories per fruit, kiwi makes an excellent addition to a healthy and balanced diet. Serving Size (1 kiwi), 1.11 milligrams of Vitamin E (5% DV), 46 calories.
Fresh, juicy tomatoes have a memorable taste and smell, but what’s even more impressive is the rich nutrients in each of these flavorful fruits. Slice up a tomato and add it to your scrambled eggs, salad, pizza, pasta, soup, sandwich, or whatever else you’re in the mood for. Doing so will reward your body with Vitamins E, A, C, and K, as well as fiber and lycopene. Serving Size (1 medium), 0.66 milligrams of Vitamin E (3% DV), 22 calories.
When you’re in a hurry or you just want something easy, dried fruit is a great snack option because it’s healthy and hassle-free. One cup of dried apricot halves provides 5.63mg of Vitamin E, or 27% of the recommended daily value. If you have yet to try them, enjoy dried apricots as a midday snack or as a sweet but healthy dessert option. Serving Size (1 cup), 5.63 milligrams of Vitamin E (27% DV), 313 calories.
Peanuts or mungfali is something many of us like to munch on as a snack. The good thing is, these little bits are a great source of vitamin E. Though few may be allergic to this nut, those who aren t should eat a handful daily to get their intake of vitamin E. It fulfils 9% of your daily requirement of this vitamin. It also makes for a healthy snack for people who want to lose weight.
Sweet potato is one of the healthiest food sources of vitamin E that people should add to the daily diet as soon as possible for good! It is actually an excellent food with very high content of vitamin E. 1 cup of mash, cooked sweet potato provides up to 15% of the daily vitamin E requirement of a single person. Besides, sweet potato contains a lot of other essential nutrients, including iron, copper, manganese, vitamin C, and vitamin A.
Seafood like fishes, oysters, and shellfish are excellent sources of vitamin E. 100 grs of shrimp offer upto 11% of the daily vitamin E value required for a single person. On the other hand, oyster offers 7% of the daily value of vitamin E in such serving size. Among sources of vitamin E from seafood, rainbow trout is the best one. Swordfish provide 10% and herring and smoked salmon offer 6% of the body’s daily vitamin requirement.
In fact, seafood is one of the best food sources of vitamin E that everyone should not look down, especially those facing high risks of vitamin E deficiency.
Seeds have all the essential minerals and vitamins that our body need to function properly and well. They are well-known for their abundant amounts of vitamin E. Sunflower seed is a great source of this vitamin. A 100 gr-serving of sunflower seeds provide 36.6 mgs of vitamin E, equivalent to 176% of the body’s daily requirement. Just one ounce serving of this oil offers 120 calories and 5.6 mgs of vitamin E. Other seeds high in vitamin E are sesame, squash, and pumpkin seeds. All of them can provide up to 3% of the daily vitamin E requirement of the body.
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