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Foods Rich In Vitamin E – Vitamin E is a fat-soluble nutrient that acts as an antioxidant in the body. It is made up of eight different compounds, including tocopherols and tocotrienols, that have varying levels of biological activity.
Vitamin E is essential for maintaining healthy skin, eyes, and immune function. It also helps prevent damage to cells and tissues from free radicals, which are unstable molecules that can cause oxidative stress and contribute to the development of chronic diseases.
Good dietary sources of vitamin E include nuts, seeds, vegetable oils, and leafy green vegetables. Vitamin E supplements are also available, but it’s important to talk to a healthcare provider before taking them to avoid potential side effects.
10 BENEFITS OF VITAMIN E
Vitamin E is an essential nutrient that offers numerous benefits for overall health and well-being. Here are 10 benefits of vitamin E:
- Antioxidant properties: Vitamin E acts as an antioxidant in the body, neutralizing harmful free radicals and protecting cells from damage.
- Skin health: Vitamin E helps maintain healthy skin by reducing inflammation, promoting wound healing, and preventing UV damage.
- Eye health: Vitamin E may reduce the risk of age-related macular degeneration, a leading cause of blindness in older adults.
- Immune function: Vitamin E plays a role in immune function by supporting the production of white blood cells that help fight infections.
- Heart health: Vitamin E may reduce the risk of heart disease by preventing the oxidation of LDL cholesterol and improving blood vessel function.
- Cognitive function: Vitamin E may help slow the progression of cognitive decline in older adults.
- Respiratory health: Vitamin E may reduce symptoms of asthma and improve lung function.
- Muscle strength: Vitamin E may improve muscle strength and reduce muscle damage during exercise.
- Pregnancy outcomes: Vitamin E may improve pregnancy outcomes by reducing the risk of pre-eclampsia and promoting healthy fetal growth.
- Inflammation: Vitamin E may help reduce inflammation in the body, which is a contributing factor in many chronic diseases.
20 FOODS RICH IN VITAMIN E?
Vitamin E is an important nutrient that can be found in many foods. Here are 20 foods that are rich in vitamin E:
- Almonds: Almonds are one of the best sources of vitamin E, with just one ounce providing 7.3 mg of vitamin E, which is 49% of the recommended daily intake.
- Sunflower seeds: Sunflower seeds are another great source of vitamin E, with one ounce providing 7.4 mg of vitamin E, which is 49% of the recommended daily intake.
- Hazelnuts: Hazelnuts are rich in vitamin E, with one ounce providing 4.3 mg of vitamin E, which is 29% of the recommended daily intake.
- Spinach: Spinach is a leafy green vegetable that is rich in vitamin E, with one cup providing 3.7 mg of vitamin E, which is 25% of the recommended daily intake.
- Avocado: Avocado is a fruit that is high in vitamin E, with one whole fruit providing 2.7 mg of vitamin E, which is 18% of the recommended daily intake.
- Sweet potato: Sweet potatoes are a good source of vitamin E, with one medium-sized sweet potato providing 2.1 mg of vitamin E, which is 14% of the recommended daily intake.
- Wheat germ: Wheat germ is a nutritious food that is high in vitamin E, with one ounce providing 4.5 mg of vitamin E, which is 30% of the recommended daily intake.
- Peanut butter: Peanut butter is a tasty and convenient source of vitamin E, with two tablespoons providing 2.9 mg of vitamin E, which is 19% of the recommended daily intake.
- Broccoli: Broccoli is a cruciferous vegetable that is high in vitamin E, with one cup providing 2.3 mg of vitamin E, which is 15% of the recommended daily intake.
- Olive oil: Olive oil is a healthy fat that is high in vitamin E, with one tablespoon providing 1.9 mg of vitamin E, which is 13% of the recommended daily intake.
- Mango: Mango is a tropical fruit that is high in vitamin E, with one whole fruit providing 1.8 mg of vitamin E, which is 12% of the recommended daily intake.
- Tomatoes: Tomatoes are a delicious source of vitamin E, with one cup providing 0.7 mg of vitamin E, which is 5% of the recommended daily intake.
- Kiwi: Kiwi is a fruit that is high in vitamin E, with one whole fruit providing 1.1 mg of vitamin E, which is 7% of the recommended daily intake.
- Trout: Trout is a type of fish that is high in vitamin E, with one fillet providing 2.1 mg of vitamin E, which is 14% of the recommended daily intake.
- Shrimp: Shrimp is a seafood that is high in vitamin E, with four ounces providing 3.1 mg of vitamin E, which is 21% of the recommended daily intake.
- Pumpkin: Pumpkin is a nutritious food that is high in vitamin E, with one cup providing 2.6 mg of vitamin E, which is 17% of the recommended daily intake.
- Papaya: Papaya is a tropical fruit that is high in vitamin E, with one whole fruit providing 1.1 mg of vitamin E, which is 7% of the recommended daily intake.
- Butternut squash: Butternut squash is a winter squash that is high in vitamin E, with one cup providing 2.6 mg of vitamin
SYMPTOMS OF VITAMIN E DEFICIENCY?
Vitamin E deficiency is rare, but it can occur in people who have difficulty absorbing fat or who have a diet low in fat. Here are some symptoms of vitamin E deficiency:
Muscle weakness: Vitamin E is important for maintaining healthy muscle function, and deficiency can cause weakness and decreased muscle coordination.
Vision problems: Vitamin E deficiency may lead to problems with vision, such as difficulty seeing in low light or loss of peripheral vision.
Nerve damage: Vitamin E deficiency can cause nerve damage, which may result in numbness, tingling, and loss of sensation in the hands and feet.
Immune system impairment: Vitamin E is important for a healthy immune system, and deficiency can make a person more susceptible to infections.
Skin problems: Vitamin E deficiency may lead to dry, rough skin and can cause skin to become more prone to damage.
Anemia: Vitamin E deficiency can cause a type of anemia called hemolytic anemia, in which red blood cells are destroyed faster than they can be replaced.
Increased risk of cardiovascular disease: Vitamin E is important for maintaining heart health, and deficiency may increase the risk of heart disease.
If you are experiencing any of these symptoms, it is important to speak with your healthcare provider to determine the cause and appropriate treatment.
HOW CAN YOU GET VITAMIN E DAILY?
You can get vitamin E daily by including foods that are rich in vitamin E in your diet. Some of the best food sources of vitamin E include nuts and seeds (such as almonds, sunflower seeds, and hazelnuts), leafy green vegetables (such as spinach and kale), fruits (such as avocado and mango), vegetable oils (such as olive oil and sunflower oil), and fortified cereals.
It is important to note that vitamin E is a fat-soluble vitamin, which means it is best absorbed when consumed with some healthy fats. For example, you can pair a handful of nuts with a piece of fruit, add some avocado to your salad, or drizzle some olive oil over your roasted vegetables.
If you have difficulty meeting your daily vitamin E needs through diet alone, you may consider taking a vitamin E supplement. However, it is important to speak with your healthcare provider before starting any new supplement regimen to determine the appropriate dosage and ensure it does not interact with any medications you may be taking.
HOW MUCH VITAMIN E DO WE NEED?
The recommended daily intake of vitamin E varies depending on age and gender. The following are the daily recommended intake of vitamin E, as per the National Institutes of Health (NIH) in the United States:
Infants 0-6 months: 4 mg/day (6 IU)
Infants 7-12 months: 5 mg/day (7.5 IU)
Children 1-3 years: 6 mg/day (9 IU)
Children 4-8 years: 7 mg/day (10.4 IU)
Children 9-13 years: 11 mg/day (16.4 IU)
Adolescents 14-18 years: 15 mg/day (22.4 IU)
Adults 19 years and older: 15 mg/day (22.4 IU)
Pregnant and breastfeeding women have slightly higher recommended intakes of vitamin E due to the increased nutrient demands during pregnancy and lactation. It is important to note that excessive intake of vitamin E through supplements can be harmful, so it is best to aim for meeting the recommended intake through a balanced diet. If you are considering taking a vitamin E supplement, speak with your healthcare provider first to determine the appropriate dosage for your individual needs.
CONCLUSION
In conclusion, vitamin E is an essential nutrient that plays a vital role in maintaining healthy skin, immune function, and neurological function. It is also an important antioxidant that helps protect the body from oxidative stress and inflammation.
Vitamin E can be obtained through a variety of foods, such as nuts, seeds, leafy green vegetables, fruits, and vegetable oils. The recommended daily intake of vitamin E varies depending on age and gender, and it is important to meet the daily recommended intake through a balanced diet.
If you have difficulty meeting your daily vitamin E needs through food alone, you may consider taking a vitamin E supplement, but it is important to speak with your healthcare provider before starting any new supplement regimen.
