Vitamin E is a vital nutrient that serves numerous health benefits for the human body. It is a fat-soluble antioxidant that helps protect the cells from damage caused by free radicals. Vitamin E also plays a significant role in maintaining healthy skin, eyes, and immune systems, as well as in the production of red blood cells.in this article will read Learn about the health benefits and sources of nutrition of Vitamin E
The vitamin is commonly found in foods such as nuts, seeds, leafy vegetables, vegetable oils, and fortified cereals. However, individuals who are unable to get enough vitamin E from their diet may need to take supplements.
Research shows that Vitamin E may also offer potential for reducing the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease. However, the benefits of Vitamin E supplements are still under debate, and individuals should always consult with a healthcare professional before taking any supplements. Overall, Vitamin E is an essential nutrient that should not be overlooked in maintaining optimal health.Vitamin E is a fat-soluble vitamin found in many types of foods and is necessary for the proper functioning of various parts of the body. To learn more about this nutrient, its food sources, and how it helps your body, read on.
What are the food items that contain abundant amounts of Vitamin E?
1. Sunflower Seed
(Per 100 grams = 35.17 mg) Snack on roasted and salty sunflower seeds or add them to cakes and cookies while baking. Mix them into yogurt, salads, parfait, and oatmeal.
(per 100 grams = 25.63 mg) Another great option for breakfast is to mix these with cooked vegetables and grains. If you are a vegetarian, you can include almond milk in your diet as well. Almonds are also a good source of protein.
3. Wheatgerm Oil
(per 100 grams = 20.32 mg) This oil, derived from the center of wheat germ, is abundant in vitamins E, A, B, and D.
(per 100 grams = 4.93 mg) Avoid salted and flavored peanuts; instead, opt for plain roasted ones.
5. Rice Bran Oil
(per 100 grams = 4.39 mg)This oil is extracted from the residue of cotton or rice, which has a hard outer brown layer. It has a high smoke point and a mild flavor, making it ideal for frying as well as for soups and dressings. Additionally, it has a light tobacco-like aroma.
(per 100 grams = 2.07 mg) The best thing about avocados is that they have a little sugar and are filled with healthy fats. You can also get a healthy dose of Vitamin E from this delicious fruit. Spread a drop of olive oil on toast and enjoy with sesame seeds or salad.
(per 100 grams = 2.03 mg)Besides being a good source of vitamin E, it is a powerhouse of deep green leafy nutrients, especially iron. Add spicy spinach to soup or enjoy fresh in salads.
Note that Vitamin E is a fat-soluble vitamin, meaning it is absorbed by the body alongside dietary fats. As long as you are consuming vitamin E-rich sources of fat, such as nuts, avocado, and oils, there is no need to worry about absorbing the vitamin through your body. However, if you are consuming vegetables and fruits like butternut squash, spinach, mango, etc., ensure the absorption of vitamin E by consuming a little healthy fat.
Health Benefits Of Vitamin E
Vitamin E is an antioxidant that combats the harmful effects of free radicals in the body.
1. Research shows that vitamin E can reduce risk factors for heart disease, such as high blood pressure and cholesterol levels.
2. Vitamin E can contribute to better lung function and improve certain asthma symptoms in children and adults.
3. Vitamin E can assist in reducing cramping and pelvic pain during menstruation in women suffering from endometriosis.
4. Non-alcoholic fatty liver disease, the accumulation of fat in the liver of people who consume less alcohol, can be improved with vitamin E.
5. Studies suggest that maintaining levels of vitamin E can help prevent cognitive decline.
6. In elderly adults, vitamin E can reduce inflammation and improve immune function.
Symptoms of Vitamin E deficiency.
Vitamin E is naturally present in various types of food, so it is unlikely that you will have a deficiency of this nutrient. The lack of vitamin E often results from an underlying health condition or genetic disorder.
The symptoms of vitamin E deficiency are as follows:
1. Difficulty in coordination or synchronization.
2. Weakness or pain in muscles and tissues.
3. Weakness in the vision of the eyes.
4. Feeling generally unwell.