Vitamin E is a fat-soluble vitamin. It is found in many types of food 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. (Article translated from: wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources)
Which foods are rich in Vitamin E?
Sunflower seeds: (Per 100 grams = 35.17 mg)
Roasted and salted sunflower seeds for breakfast or put in cakes and cookies while baking. You can also mix them in yogurt, salads, parfaits, and oatmeal.
Almonds: (per 100 grams = 25.63 mg)
Another great breakfast item, these can also be added to baked goods and cereals. If you are a vegetarian, then you can include almond milk in your diet. Almonds are also a good source of protein.
Wheatgerm Oil: (per 100 grams = 20.32 mg)
This oil obtained from the center of wheat germ is rich in vitamins A, B, and D along with vitamin E.
Groundnuts: (Per 100 grams = 4.93 mg)
Avoid salted and flavored groundnuts; Go for plain roasted instead.
Rice Husk Oil: (per 100 gm = 4.39 mg)
This oil is extracted from the husk or rice husk, which is the hard outer brown layer. It has a high smoking point and mild flavor, so it’s ideal for stir-fries and as an addition to soups and dressings.
Avocado: (per 100 gm = 2.07 mg)
The best thing about avocados is that they are low in sugar and full of healthy fats. You can also get a healthy dose of vitamin E from this delicious fruit. Drizzle olive oil on toast and eat with sesame seeds or salad.
Spinach: (per 100 grams = 2.03 mg)
Apart from being a good source of vitamin E, this dark leafy green is a powerhouse of nutrients, especially iron. Add spicy spinach to soup or eat fresh in a salad.
Tip: Note that Vitamin E is a fat-soluble vitamin, which means it is absorbed by the body along with fat in the diet. As long as you eat fatty sources of Vitamin E like nuts, avocados, and oil, you don’t have to worry about the vitamin being absorbed by your body. However, if you eat vegetables and fruits like butternut squash, spinach, mango, etc., ensure the absorption of vitamin E by eating healthy fats.
Health Benefits Of Vitamin E
- Vitamin E is an antioxidant that fights the harmful effects of free radicals in the body.
- Research shows that vitamin E can reduce heart disease risk factors such as high blood pressure and cholesterol.
- Vitamin E may contribute to better lung function and improve some asthma symptoms in children and adults.
- Vitamin E can help reduce menstrual cramps and pelvic pain in women with dysmenorrhoea or endometriosis.
- 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.
- Studies show that maintaining vitamin E levels may protect against cognitive decline.
- In older adults, vitamin E can reduce inflammation and improve immune function.
Symptoms of Vitamin E Deficiency
Vitamin E occurs naturally in a wide variety of foods, so it is unlikely that you will be deficient in this nutrient. Vitamin E deficiency is often the result of an underlying health condition or certain genetic disorders.
Symptoms of Vitamin E deficiency are as follows:
- difficulty walking or coordination
- weakness or muscle pain
- loss of vision
- feeling general unwell
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What are Vitamin A Rich Foods
Vitamin A is essential for various physiological functions, including vision, immune function, and cell growth. Here are some examples of foods that are rich sources of vitamin A:
Beef liver, chicken liver, and fish liver are among the richest natural sources of vitamin A. However, it’s essential to consume liver in moderation due to its high vitamin A content and potential for toxicity in excessive amounts.
Egg yolks are a good source of vitamin A, with higher amounts found in free-range or pasture-raised eggs.
Whole milk, cheese, and butter are also sources of vitamin A, although the content may vary depending on the fat content and processing methods.
Orange and yellow fruits and vegetables
Carrots, sweet potatoes, pumpkins, mangos, and apricots are rich in beta-carotene, a precursor to vitamin A. The body can convert beta-carotene into vitamin A as needed.
Leafy green vegetables
Spinach, kale, and collard greens are rich in beta-carotene and other carotenoids, which can be converted into vitamin A.
Some types of fish, such as salmon, mackerel, and tuna, are good sources of vitamin A, particularly in the form of retinol, which is the active form of vitamin A.
Many processed foods, such as breakfast cereals, margarine, and dairy alternatives, may be fortified with vitamin A.
Including various foods can help you meet your daily vitamin A needs and support overall health and well-being. As always, it’s essential to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations based on your individual health needs and circumstances.
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