Vitamin E is vital when it comes to youthful and flawless skin, strong immune system and general healthcare. Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Adequate vitamin E levels are essential for the body to function normally.
If you don’t get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness, hence the need to eat these healthy foods to get vitamin e.
What Are Vitamins?
Vitamins is an organic molecule or related set of molecules which is an essential micronutrient – that is, a substance which an organism needs in small quantities for the proper functioning of its metabolism – but cannot synthesize it (either at all, or in sufficient quantities), and therefore it must be obtained through the diet we consume.
In other word the human body either has no capacity to produce or does’nt produce at all this vitamins so therefore must rely on the food we eat in order to get the required and neccersarry vitamins for healthy living.
Vitamin E is a collective name of eight fat-soluble vitamins with distinct antioxidant properties. The naturally occurring vitamin E exists in eight chemical forms- alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol. Alpha tocopherol is the only form of vitamin E that is recognized to meet the human requirements.
Functions of Vitamin E.
- It plays a vital role in preventing oxidative damage and fighting off a variety of degenerative health conditions.
- It helps to maintain the circulatory system, improve healing ability and decrease the premenstrual syndrome in women.
- Vitamin E is also required for maintaining a healthy and youthful skin.
- Scientists have claimed Vitamin E’s role in preventing degenerative mental imbalances like Parkinson’s and Alzheimer’s disease in the elderly.
- The nutrient is also required for the overall maintenance of a healthy immune system.
- It is also involved in the cell signaling, regulation of gene expression and other metabolic activities.
- Adequate amounts of vitamin E protect the body from cancer, heart diseases and age related macular degeneration.
Symptoms Of Vitamin E Deficiency.
Major deficiency in vitamin E can cause severe damage to the general health. Some common health risks associated with low levels of vitamin E are:
- Peripheral neuropathy
- Impaired immune response
- Skeletal myopathy
- Poor transmission of nerve impulses
- Muscle weakness
- Night blindness
- Nerve damage
- Inability to walk
- Reproduction related disorders.
Healthy Foods To Get Vitamin E.
Eat These Healthy Foods To Get Vitamin E.
As we think of vitamin E, almonds should come to mind they are among the richest natural sources of this vitamin. Almonds are rich in fiber that aid digestion and prevent any digestive issues.
Swiss chard is easily one of the healthiest vegetables you can eat on a daily basis. Commonly known to be high in vitamin K, vitamin A and vitamin C, Swiss chard is another food high in vitamin E. Just one cup of boiled swiss chard greens will provide you with almost 17% of your daily recommended values.
Dried apricots contain moderate amounts of edible fiber as well as a number of essential vitamins, including vitamin E. The fiber in them aids in cholesterol regulation and digestion. And the vitamin E enhances hair and skin health.
Fresh apricots contain 1.47 mg or 9.8% DV of vitamin E to a cup of the sliced fruit. A quarter cup of dried apricots gives you 1.41 mg or 9.4% DV of the nutrient
Shallots is a super-container of vitamin E, 100 grams of Shallots contains 0.18 milligrams of Vitamin E, that’s the 1% of the daily recommended value for an adult.
Seafood like shellfish, oysters and fishes are good sources of vitamin E. 100 grams of shrimp provide 11% of the daily value of vitamin E. Oysters, on the other hand, provide 7% of the daily value of vitamin E. Rainbow trout is the best source of vitamin E out of all the fishes. Swordfish contains 10% and herring and smoked salmon provide 6% of your daily need of vitamin E.
Papaya is a super healthy food, a cup of cut papaya has 0.43 mg or 2.9% DV of vitamin E. Have your papaya in a smoothie or juice and you’ll get more to the cup. A cup of mashed papaya has 0.69 mg of the vitamin, which is 4.6% DV.
An excellent spice, parsley is another great Vitamin E food. Try adding fresh parsley to salads and dishes for an extra Vitamin-E kick. Dried parsley will also provide you with this important vitamin, but the fresher the better.
Sweet potato is one of the healthiest foods to include in your daily diet. It is a good source of vitamin E. 1 cup of cooked, mash sweet potato offers 15% of the daily value of vitamin E. The other nutrients contained within sweet potatoes are vitamin A, C, manganese, copper and iron.
Its not new, broccoli has been considered one of the best detox foods and also one of the healthiest foods high in Vitamin E. Just one cup of steamed broccoli will provide you with 4% of your daily requirements. Broccoli may not be as nutrient dense as other Vitamin E foods on this list, but it is definitely one of the healthiest foods you can eat daily.
Perhaps one of the tastiest foods with Vitamin E, avocados represent natures creamiest, oil-rich food. Just half of an avocado holds more than 2 mg of vitamin E. Avocados are very easy to incorporate into your diet.
While turnip may have a slightly bitter taste, they are very high in many essential nutrients. Like the rest of the leafy greens on this list, just one cup will provide you with plenty of vitamin K, vitamin A, vitamin C and folate. Not to mention approximately 12% of your daily requirements of vitamin E.
Kale is another great cruciferous vegetable you should eat as often as possible. Kale is very high in many nutrients, in fact, just one cup of boiled kale can give you almost 6% of your daily vitamin E requirements.
The fruit is rich in vitamins and minerals. It provides 1.1 milligrams of vitamin E per fruit. It is an excellent source of vitamin C, potassium and fiber too, all with just 46 calories. So incorporate more of kiwi fruits in your diet, especially of you are lacking in vitamin E.
Fresh and juicy tomatoes contain an impressive list of nutrients. A quarter cup of tomato paste offers 2.8 milligrams of vitamin E, around one-fifth of the daily value. Besides, tomato also rewards the body with vitamin A and C, potassium, phosphorus, magnesium, and lycopene, a potent antioxidant. These are very good reason to add this versatile vegetable to your salad, pizza, soup, sandwiches, sauce and eggs to enhance their flavor and nutritive value.
This colorful, tropical fruit is a nutritional powerhouse. It is loaded with vitamins, minerals and antioxidants, including vitamin E. An average sized mango provides 2.32 milligrams of vitamin E, enough to help you meet 11% of your daily needs. This delicious fruit is a good source of vitamin A, C, copper and potassium as well.