The maintenance of general health relies significantly on vitamin E, which acts as an antioxidant in the human body. It is important for the protection of cells from harm and major damage. This is the only type of fat-soluble vitamin E that is used by the human body. It eliminates electrons, sometimes referred to as free radicals, which can easily destroy the body’s cells. Also, it improves eye health and also helps to maintain glowing skin and also supports the immune system. While there are many foods that contain vitamin E, it’s not always obvious which ones are the best. In this blog, we’ll discuss the best vitamin E sources you must know.
Best Sources of Vitamin E
Vitamin E is present in abundant amounts in natural foods. There are various sources of vitamin E with great other health benefits, such as:
Seeds and Nuts
Seeds and nuts are delicious and also an excellent source of vitamin E. They also provide the benefits of zinc and omega-3 fatty acids. These nutrients support eye health and offer defensive behavior for cells in the body. You can add these seeds to your salad or sprinkle them in your dishes to make your diet healthy.
- Sunflower Seeds
- Almonds
- Hazelnuts
- Pine Nuts
- Peanuts
- Brazil Nuts
- Pistachios
- Pumpkin Seed
Sea Foods
Sea foods are present in a variety of tastes that contain vitamin E in abundant amounts, which can help to enhance our body function and give strength to the body to fight against the infection. By including seafood in your diet, you can easily consume vitamin E, and it also supports your overall health.
- Mollusks conch baked or broiled
- Salmon Fish
- Farmed Atlantic salmon
- Canned blue crab
- Atlantic herring
- White tuna
- Trout fish
Colored Vegetable
Vitamin E, flavonoids, and other water-soluble vitamins are abundant in many colored vegetables and are excellent for the health of the skin and eyes. Increasing your vitamin E intake by including steamed veggies in your meals will help you feel better physically overall.
- Red bell pepper
- Butternut Squash
- Broccoli
- Tomato
Green Vegetables
Green vegetables are a good source of vitamin E and iron that provide a big contribution to the support of the immune system, and also provide healthy and glowing skin. They play a key role in the body as anti-oxidants, whether steamed or fried vegetables. These vegetables can make a healthy addition to any meal. You can take these vegetables in your daily diet:
- Swiss Chard
- Beet Greens
- Turnip Green
Fruits
Fruits are rich in healthy fats and minerals and provide an excellent source of vitamin E. Including refreshing fruit in your diet can help you meet your daily vitamin E requirements. All these fruits mentioned below are great options for vitamin E, especially for people with nut allergies. Add some chopped fruits to your salad for a healthy and refreshing treat.
- Mamey Sapote
- Avocado
- Mango
- Kiwifruit
- Papaya
Berries
Berries have antioxidant properties and offer a variety of vitamins and fiber that can contribute to overall health and improve the immune system’s functions.
- Blueberries
- Strawberries
- Raspberries
Teas
Teas are rich in vitamin E and act as antioxidants supporting immune responses and promoting overall health. It decreases neurological disorders and also keeps you active, and reduces stress. The active composite present in these teas is well known for its potent antioxidant effects. You can use these teas before or after your meal to enhance your health.
- White Tea
- Green Tea
- Matcha
Cooking Oil
Some oils are a rich source of vitamin E, which supports maintaining your general well-being. To increase your consumption of vitamin E, you can fry them or include them in salad dressings and other dishes to make your dishes beautiful and mouthwatering.
- Wheat Germ Oil
- Olive Oil
- Hazelnut Oil
- Sunflower Oil
- Cottonseed Oil
- Safflower Oil
- Grapeseed Oil
Conclusion
The maintenance of your physical and mental wellness greatly depends on vitamin E. Include foods high in vitamin E in your diet to improve your health and mood. Including these given best sources of vitamin E in your diet can also provide you with various options to fulfill your nutrients need. Because a well-balanced and diverse diet is the key to ensuring you receive an adequate amount of vitamin E. You can add some healthy vegetables such as broccoli and spinach to your diet to make your immune system strong, and you also can eat delicious fruits such as mango and avocado to take vitamin E in abundant amounts.
