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Learn about the health benefits and nutritional source of vitamin E.

Vitamin E is a fat-soluble vitamin. It is found in many types of foods and is essential for the proper functioning of many organs. Read on to learn more about this nutrient, its food sources, and how it helps your body.

Which foods are rich in vitamin E? Which foods are rich in Vitamin E?

  1. Sunflower seeds: (per 100 g = 35.17 mg) Snack on roasted and salted sunflower seeds or put in cakes and cookies while baking. You can also add them to yogurt, salads, parachutes and oatmeal.
  2. Almonds: (per 100 g = 25.63 mg) Another great item for breakfast, they can also be added to baked goods and cereals. If you are a vegetarian, you can include almond milk in your diet. Almonds are also a good source of protein.
  1. Wheatgerm oil: (per 100 g = 20.32 mg) This oil obtained from the center of wheat kernel is rich in vitamins A, B and D along with vitamin E.
  2. Peanuts: (per 100 g = 4.93 mg) Avoid salted and flavored peanuts; Go for plain roasted instead.
  3. Rice bran oil: (per 100 g = 4.39 mg) This oil is extracted from the husk or rice husk, which is the hard outer brown layer. It has a high smoke point and a mild flavor, so it’s ideal for stir-fries, and the addition of soups and dressings.
  4. Avocado: (Per 100 grams = 2.07 mg) The best thing about avocados is that they contain a little sugar and are full of healthy fats. You can also get a healthy dose of vitamin E from this delicious fruit. Bunch a drop of olive oil on toast and eat with sesame seeds or salad.
  1. Spinach: (per 100 g = 2.03 mg)In addition to being a good source of vitamin E, this dark green leafy green is a powerhouse of nutrients, especially iron. Add tart spinach to soups or eat fresh in salads.

Tip: Note that vitamin E is a fat-soluble vitamin, meaning it’s absorbed by the body along with fat in the diet. As long as you eat fatty sources of vitamin E such as nuts, avocados, and oils, you don’t have to worry about the vitamin being absorbed by your body. However, if you are eating vegetables and fruits such as butternut squash, spinach, mangoes, etc., make sure to absorb vitamin E by eating a little healthy fat.

Health Benefits of Vitamin E
Vitamin E is an antioxidant, which fights the harmful effects of free radicals in the body.

  1. Research shows that vitamin E can reduce heart disease risk factors such as high blood pressure and cholesterol.
  2. Vitamin E may contribute to better lung function and improve some of the symptoms of asthma in children and adults.
  3. Vitamin E may help reduce menstrual cramps and pelvic pain in women with dysmenorrhea or endometriosis.
  4. Non-alcoholic fatty liver disease, which is the accumulation of fat in the liver of people who drink less alcohol, can be improved with vitamin E.
  5. Studies show that maintaining vitamin E levels can protect against cognitive decline.
  6. In older adults, vitamin E can reduce inflammation and improve immune function.

Symptoms of vitamin E deficiency

Vitamin E occurs naturally in a variety of foods, so it’s unlikely that you’ll be deficient in this nutrient. Vitamin E deficiency is often the result of an underlying health condition or certain genetic disorders.

The symptoms of vitamin E deficiency are as follows:

Difficulty walking or coordinating
Weakness or muscle pain
Loss of eyesight
Feeling general unwell

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