Vitamin E is a crucial antioxidant compound that is fat-soluble, meaning it remains in the tissues once it is stored in the body. Among the main roles of this vitamin is to neutralize the bad effects of fat oxidation. There is still ongoing research as to how vitamin E aids in stopping the production of free radicals in the body. If there is sufficient evidence, vitamin E could become the key to preventing a number of chronic diseases as well as aging.
Nevertheless, this vitamin is well-known for protecting you against cancer, heart diseases, and eye damage woes connected to age. Instead of supplements, here are foods that you can consume to get the health benefits of the vitamin:
- Almonds: One ounce of almonds can give you as much as 7.4 mg of vitamin E. If you don’t like the fresh variety, you can still get the vitamin from oils and milk where the main ingredients comprise of almonds. If possible though, you should just consume raw almonds.
- Hazelnuts: Aside from almonds, hazelnuts are laden with vitamin E, along with other nutrients. If you have just finished a strenuous workout or a hard day at work, you can snack on hazelnuts. One ounce of hazelnuts can give you up to 20% of your vitamin E requirements. Instead of drinking coffee in the morning, opt for the much healthier hazelnut milk.
- Raw Seeds: There are plenty of edible raw seeds around, so you have a great number of choices. These options include pumpkin, sesame, and sunflower seeds. All of these contain great amounts of vitamin E, along with their other health benefits. In fact, if you eat just half a cup of sunflower seeds, you will already receive about 90% of the recommended daily value for the vitamin.
- Mustard Greens: These leafy vegetables are high in a number of nutrients, including vitamin E. Plus, mustard greens contain large amounts of vitamins A, C, and K and folate as well. Eat one cup of boiled veggies and you get almost 15% of your daily dietary requirement. While there are some products that you can find in the market that offer mustard greens in powder or other forms, it is always better to go for the organic kind.
- Swiss Chard: Just like mustard greens, Swiss chard is a healthy vegetable, which contains vitamin E that you can consume every day. Swiss chard also has vitamins A, K, and C apart from vitamin E. One cup of these greens can give you almost 17% of your daily dietary needs.
- Spinach: Not everyone is fond of spinach, but this is actually one of the best veggies that you should add to your diet. It has high amounts of calcium and folate and of course, it is a healthy source of vitamin E. A single cup of boiled spinach is equivalent to 20% of your daily requirements. You can also eat fresh spinach or add it to your sandwiches to make them even healthier.
- Turnip Greens: The bitter taste may not be attractive to many people, but turnip greens are extremely healthy with all the essential nutrients they contain. Of course, this has vitamin E which you can give you as much as 12% of your dietary requirements of the vitamin with just one cup.
- Kale: Kale is one of the best cruciferous vegetables that every healthy person should know about. It has many nutrients and can contain as much as 6% of your daily requirement of vitamin E with just one cup of the vegetable.
- Broccoli: This green, leafy vegetable is well-known for its detoxifying properties. It contains vitamin E and can satisfy 4% of your daily nutritional intake when you eat one cup of boiled broccoli.
- Avocados: If you already love eating avocados, here is another reason for you to get going: this fruit contains high amounts of vitamin E. In fact, one half slice of avocado already has two mg of the vitamin. This fruit is quite versatile as you can eat it as is or you can add it to your sandwiches and salads.
- Plant Oils: Wheat germ oil is rich in vitamin E where one tablespoon satisfies your daily vitamin E requirement 100%. If you don’t like this type of oil, you can choose sunflower oil instead where you can enjoy more than 5 mg of vitamin. Other options include safflower oil, hemp seed oil, olive oil, and coconut oil.
While taking too much of vitamin E is not advised, the foods above are generally safe and healthy even if you consume them as much as you want.