20 Best food sources of vitamin E

Vitamin E is a collective name of 8 fat-soluble vitamins with a powerful antioxidant properties. Vitamin E exists in eight naturally occurring chemical forms, including gamma-, beta-, alpha- and gamma- and delta tocopherol, beta-, alpha and delta-tocotrienol. Alpha tocopherol is the only form of vitamin E that is recognized to meet the requirements of humans.

flawless, youthful skin, increased metabolism healthy immune system … are all content acquired enough vitamin E in the body. Are you aware of the functioning, importance and the best sources of vitamin E? Even if you say no, you will still have the opportunity to get this by reading this article.

I. Deficiency of vitamin E:

sources of vitamin e

Vitamin E deficiency is rare. Premature babies of low birth weight are at increased risk for vitamin E deficiency Vitamin E supplements may help reduce the risk of retinal damage and infections in these children.

A major deficiency of vitamin E can lead to serious health damage. Some common risks of diseases and health problems due to low levels of vitamin E are:

  • related to reproductive disorders
  • Inability to walk
  • nerve damage
  • night blindness
  • muscle weakness
  • transmission of nerve impulses Poor
  • skeletal myopathy
  • impaired immune responsiveness
  • Anemia
  • Retinopathy
  • Ataxia
  • peripheral neuropathy

II. Functions of Vitamin E:

The vitamin plays many essential and important roles in human health, and here is a list of some of the most common functions of vitamin E you should know:

  • suitable amounts of vitamin E can help protect our body of macular degeneration related to age, heart disease , and cancer.
  • You can help reduce premenstrual syndrome in women, improve healing, and keep the circulatory system.
  • an important role in the fight against a lot of degenerative health problems and prevent oxidative damage is played.
  • Scientists have confirmed the role of vitamin E in the prevention of degenerative mental imbalances like Alzheimer’s disease and Parkinson’s disease in the elderly.
  • Vitamin E is also needed to maintain youthful and healthy skin.
  • it is also involved in the regulation of gene expression, cellular signaling and other metabolic activities.
  • is also needed

  • Vitamin E to maintain a healthy immune system generally.

By contrast, excessive intake of foods rich in vitamin E can cause bleeding and bleeding. It can also cause toxicity of vitamin E because of its fat-soluble nature.

III. The best sources of vitamin E – the most abundant food:

best sources of vitamin e – the most abundant foods

is not too difficult to consume the necessary amount of vitamin E only thanks to a diet rich in seeds , oils, and nuts . significant amounts of vitamin E also are found in fortified cereals and green leafy vegetables. It is also available in the form of a dietary supplement.

This section of the article today, I would like to highlight some of the best food sources of vitamin E are very beneficial to their nutritional facts human health Y. The best sources of vitamin E in this article are:

1. Mango:

sources of vitamin e - mango

This is the first of the best sources of vitamin E that I would like to introduce this entire article and you and my other readers to learn and use for good!

This colorful, tropical fruit is a nutritional powerhouse. It is packed with antioxidants, minerals and vitamins, including vitamin E. A medium sized mango contains up to 2.32 mg of vitamin E, which is equivalent to 11% of the daily needs of your body. This tasty fruit is a good source of potassium, copper, vitamin C , vitamin A, too.

These are not just a few but several vitamin E-rich foods out there. Now it’s time for you to think of creative and attractive ways to make your daily meals with foods rich in vitamin E. Remember, the benefits of vitamin E could be greatly reduced by cooking or storage. So try to ensure that adequate amounts of vitamin E in natural and fresh ways as much as possible sources are consumed.

The handle is actually one of the best and cheapest food rich in vitamin E, so you must try! Click to Tweet

2. Tomato:

sources of vitamin e - tomato

fresh tomato and juicy contains a long list of nutrients. ¼ cup tomato paste provides 2.8 mg of vitamin E, about a fifth of the daily value. In addition, tomato gives the body with copious amounts of a potent antioxidant, lycopene, magnesium, phosphorus, potassium, vitamin C, and vitamin A. Add this versatile vegetables for their pizzas, salads, sandwiches, soups , sauces and eggs to increase their nutritional value and flavor.

This is indeed one of the best sources of vitamin E that people should consume more to get good health with ease.

3. Papaya:

sources of vitamin e - papaya

This tropical fruit is well known for its high content of vitamin E, vitamin C and vitamin A. only 1 medium papaya provides up to 17% of the daily amount of vitamin E that is recommended by nutritionists. Add some fresh to your yogurt, fruit papayas salads and milkshakes, and do not forget to combine this with other fruit abundant sources of vitamin E for good nutritional treatment.

Indeed, this is also one of the best and richest sources of vitamin E that people should add more in the daily diet to get rid of many health problems.

4. Olive Green

sources of vitamin e - green olive

oil is a tasty and nutritious food. This exotic vegetables gives humans a lot of health benefits to our body that includes high levels of vitamin E. A 100-g serving of olives provides 18% of vitamin E daily human requirement. Olive contains a high level of monounsaturated fatty acids that can help in promoting healthy digestion and increase heart health. Therefore, be sure to include this vegetable in your balanced and healthy daily diet ..

This is in short one of the best dietary sources of vitamin E for humans, so people should not look down however, try to use by adding this ingredient to the daily diet and enjoy good health.

5. Bell Peppers:

sources of vitamin e - bell peppers

Green peppers they come in many different colors, with different amounts of nutrients. Only 1 medium-sized red pepper provides up to 1.90 mg of vitamin E, while yellow and green peppers offer slightly lower levels of vitamin E. Therefore, using ingredients peppers begin to enjoy a big boost of nutrients .

This is actually also one of the best sources of vitamin E that a lot of people in the world and love have been using to reduce the risk of many health problems related to vitamin deficiency E.

6. dried herbs:

Another of the best sources of vitamin E that I would reveal in this entire article and you and my other readers to learn and remember to use dried herbs.

Dried herbs actually contain a lot of nutrients that are necessary for the health of the body. They are commonly used as a flavoring agent, but can also give you important nutrients such as phosphorus, iron, vitamin K, vitamin C, vitamin B and vitamin E, as well. 1 tablespoon. serving as herbs such as oregano, parsley and dried basil offers 1% of the daily requirement of vitamin E and contains only 5 calories. Add 1 tsp. Dry your food on a daily basis to enjoy many of the health benefits they bring herbs.

7. Dry apricot:

This is also one of the best dietary sources of vitamin E that people should learn and use for good, on all those who struggle with health problems due to deficiency of vitamin E.

dried apricots are a nuisance and free choice of healthy snacks. 1 cup dried apricots offers a little more than 5 mg of vitamin E, or 27% of the daily requirement of one body. Add some dried apricots cereals with a nutritious breakfast that helps to increase the amounts of vitamin E inside your body.

8. Kiwi:

sources of vitamin e - kiwi

Another on the list of the best sources of vitamin E that I would reveal in whole article today and you and my other readers to learn and use consider is the kiwi. This egg-shaped diffuse fruit is abundant in various types of minerals and vitamins. It provides 1.1 mg of vitamin E per fruit. Actually, it is one of the largest sources of vitamin C, fiber and potassium, as well; and this fruit come only 46 calories. Therefore, what people have to do is add more than kiwis in the daily diet, especially those who are at risk of a deficiency of vitamin E.

Indeed, this is one of the sources more important vitamin E beneficial and necessary for human health, so people should try to make use of this fruit daily for good!

9. Chile powder:

sources of vitamin e - chili powder

chili powder is perfect for adding essential nutrients and flavor to your favorite dishes. Just 1 tbsp. Fire of this spice contains 1.50 mg of vitamin E, which contributes 7% of the daily requirement of vitamin E to your body. In fact, chili powder contains an impressive vitamin E content so you can help keep our skin in excellent condition.

10. Cereals:

sources of vitamin e - cereals

fortified instant cereals can provide six to twelve mg of vitamin E per serving. The variety of options and flavors available on the market today it easier for everyone to find their favorite cereals fortified tastes. You can also opt for gluten-free varieties. Matching cereals with skim or whole milk to make a breakfast full of energy.

This is also a great one on the list of the most important dietary sources of vitamin E not to look down, but to learn and consider using as soon as possible.

11. Sweet Potato:

sources of vitamin e - sweet potato

The sweet potato is one of the healthiest sources of vitamin E that people should add to the daily diet as soon as possible for the good! Actually, it is an excellent food high in vitamin E. 1 cup mashed potatoes, baked sweet potato provides up to 15% of vitamin E daily requirement of one person. In addition, sweet potato contains a lot of other essential nutrients, including iron, copper, manganese, vitamin C and vitamin A.

12. Squash:

sources of vitamin e - squash

Another major food sources of vitamin E that you should choose is the pumpkin.

Pumpkin and squash are really excellent sources of vitamin E. 100 grams of cooked pumpkin butter it offers up to 6% and pumpkin offers up to 9% of vitamin E daily requirement of one person. You can use pumpkin to make many delicious dishes in various cooking methods, such as baked, steamed, grilled and cooked in a curry. It also offers several essential nutrients for the body, such as potassium, manganese, fiber, vitamin A and vitamin C.

13. Broccoli:

sources of vitamin e - broccoli

broccoli is considered one of the best food sources for detoxification. This nutrient dense vegetables is among excellent sources of vitamin E as well. A 100-gram serving of this cruciferous vegetable could offer up to 1.5 mg of vitamin E. It is also very low in calories because it provides only 54 calories in a cup. Add broccoli to salads, soups, cooking or as a garnish to benefit from this amazing ingredient!

14. Vegetable oil:

sources of vitamin e - plant oil

Vegetable oil is generally avoided because of the high saturated fat content thereof . However, people may need to add that if you are at high risk of a deficiency of vitamin E. Vegetable oils such as corn, wheat germ, olive oil, canola oil, sunflower oil and are excellent sources of vitamin E . Among all vegetable oils, olive oil is the best source of vitamin E. a-100 g portion of this oil offers up to 69% of the daily requirement of vitamin E. 1 tbsp. corn oil provides 4.8 mg of vitamin E and wheat germ oil provides 2.3 mg. Grape seed oil is also very high in this vitamin, 1 ounce- serve offering 19% of vitamin E daily needs of the body. wheat germ oil can be an excellent complement to dishes that are hot cereal. You can also use vegetable oil to caramelize fruit and vegetables. To keep fresh vegetable oils for longer, it is necessary to keep them away from sunlight. Buy oil is organic, unrefined and cold pressed.

15. Seafood:

sources of vitamin e - seafood

Sea food such as fish, oysters and shellfish are excellent sources of vitamin E . 100 grams of shrimp supply up to 11% of the daily value of vitamin E required for a single person. On the other hand, the oyster has 7% of the daily value of vitamin E in such portion size. Sources of vitamin E from seafood, rainbow trout is the best. Swordfish provide 10% and herring and smoked salmon supply 6% of the daily vitamin needs of the body.

In fact, seafood is one of the best dietary sources of vitamin E that everyone should not look down, especially those who face a high risk of vitamin E.

16. avocado:

sources of vitamin e - avocado

the avocado is one of the most delicious food sources of vitamin E. A-100 gr serving of this creamy and tasty fruit provides 4.1 mg of vitamin E and 250 calories. This fruit is also very rich in vitamin K, vitamin C, B vitamins and many minerals that are essential for the body. Avocado is extremely versatile. Add just a slice of avocado to your sandwich, salad, or mash it for a tasty sauce. Another option is to mash avocado to make a paste and use it to apply to the skin so that you will be able to get radiant and fresh skin within a very short period of time.

17. Seeds:

sources of vitamin e - seeds

The seeds have all the essential vitamins and minerals that our body needs to function properly and good. They are well known for their abundant amounts of vitamin E. Sunflower seed is a great source of this vitamin. A 100-g portion of sunflower seeds provides 36.6 mg of vitamin E, equivalent to 176% of the daily needs of the body. Just one ounce of this oil has 120 calories and 5.6 mg of vitamin E. The other seeds are high in vitamin E are sesame seeds, pumpkin and squash. They can provide up to 3% of vitamin E daily requirement of the body. Sunflower oil is also high in vitamin E as well.

18. Nuts:

sources of vitamin e - nuts

Another good one on the list of sources of vitamin E that I want to introduce and people should know to good is nuts. Since they are very affordable and easy to find and buy in any health food store, people should use them today to increase the daily intake of vitamin E.

nuts can be a healthy and quick on march snack for people of all ages. Nuts such as walnuts, pecans, pistachios, pine nuts, hazelnuts and almonds are a reputable source of vitamin E. Almond is the richest source of this vitamin, with 37.5 mg of this essential nutrient in each serving a Cup. Hazelnut ranks second with 1 ounce provides 21% of daily vitamin needs of the body. Walnut, pecan and pistachio provide 2% of vitamin E needs of one body. Peanut butter is also very rich in vitamin E, with 2 tbsp. IT provides 2.5 mg of this vitamin. Nuts also contain phosphorus, calcium, vitamin A, and protein. Nuts would be great to be added to their pasta dishes and salads. However, nuts provide large amounts of calories, so they say will be consumed in moderation.

19. Green leafy vegetables:

sources of vitamin e - green leafy vegetables

The green leafy vegetables are not just used to garnish salads, but they are very nutritious as well. green leafy vegetables like kale, turnip greens, cabbage, chard and spinach are some of the best food sources of vitamin E. 100 gr-serving of spinach provides up to 10% of the needs of vitamin E body day. chard provides 16% and turnip greens provides 13% of the daily value of vitamin E in the body. Collard and kale are moderate sources of vitamin E, as they can provide 5% and 8% of the daily value, respectively. A portion of mustard offers up to 1.13 mg of vitamin E. In addition to vitamin E, green leafy vegetables are rich sources of vitamin A and antioxidants as well.

20. Tofu:

sources of vitamin e - tofu

This is the last but very important one on the list of the best sources food sources of vitamin E that I would reveal in this entire article and you and my other readers to make use of a good. Tofu is a vegetarian material created by curdling soy milk . It comes in many different textures, such as silky and smooth. Tofu is one of the best sources of Vitamin E. 100 grams of tofu provides 5.3 mg of vitamin E, about 25% meet all the requirement of vitamin E of one person per day. This food creamy texture is very versatile and can be used to make various sweet and savory dishes.

Another thing I want you and my other readers to do after reading all this writing and about the best food sources of vitamin E and how to use these foods to prevent the formation of any vitamin deficiency C is to spend time to read another scripture that reveals the most important benefits of vitamin C for skin, hair and general health – the list of the top 16 benefits of vitamin C article. This is actually a complete collection of the most important benefits and functions of vitamin C to human health in general what people should read this article to understand why you need to consume more vitamin C every day. These benefits of vitamin C has been shown by science and medical prestige worldwide with various studies and research for readers of Vkool.com should not hesitate anything about.

This is the list of the 10 most common food sources and best of vitamin E that everyone who is worrying about their current risk situation of vitamin E should learn and remember to try make use of them as soon as possible. In fact, vitamin E is essential for health is not only very important for healthy skin vitamin, but is also essential for the body to function well and correctly. In fact, vitamin E does not cause any harmful effect, and people should not allow your own body to address the lack of vitamin E, because it can lead to several serious health problems. Vitamin E can be taken in several different ways so that people will not meet difficulties when it comes to take more of this vitamin. Dietary sources of vitamin E is revealed in this article have been proven by science so people should not worry to make use of them.

After reading the list of sources of vitamin E and learn to make use of these foods to avoid the risk of vitamin E, as well as the chances of getting any problem related health, if you feel that food sources as shown within this paper and recommend people to use are really good and necessary for you and other people who know they are trying to fight deficiency of vitamin e and related diseases, do not hesitate to share this list with them and encourage them to add more of these foods to your daily diet forever. In addition, as the author of Vkool, I always like to see opinion my dear readers, so do not forget to leave your opinions and comments in the section below. I promise that I will reply as soon as possible.

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