Vitamin E, a type of vitamin that dissolves in fat, is crucial for the effective operation of numerous organs and can be found in a diverse range of foods.
To gain a deeper understanding of wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources, its origins in food, and its role in promoting bodily health, continue reading.
What are the food sources of Vitamin E? Which foods are rich in Vitamin E?
- Sunflower seeds are a great source of Vitamin E, containing 35.17 mg per 100 grams. You can enjoy them as a snack by toasting and salting them, or use them as an ingredient in baked goods such as cakes and cookies. Additionally, wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources can be added to yogurt, salads, parfaits, and oatmeal to boost their nutritional content.
- Almonds are an excellent source of Vitamin E, containing 25.63 mg per 100 grams. They make a great addition to breakfast and can be used in baked goods and cereals. For vegetarians, almond milk is a nutritious alternative to dairy milk. Almonds also provide a good source of protein.
- Wheatgerm oil is a rich source of Vitamin E, containing 20.32 mg per 100 grams. It is extracted from the inner part of the wheat kernel and is also high in vitamins A, B, and D.
- Peanuts are a source of Vitamin E, containing 4.93 mg per 100 grams. It is recommended to choose plain roasted peanuts over salted and flavored varieties to maximize their nutritional value.
- Rice bran oil is a source of Vitamin E, containing 4.39 mg per 100 grams. It is extracted from the outer brown layer of rice known as the bran. With its high smoke point and mild flavor, rice bran oil is perfect for stir-fries and can also be used as an ingredient in soups and dressings.
- Avocado is a nutritious fruit that contains 2.07 mg of Vitamin E per 100 grams. One of the benefits of avocados is that they are low in sugar and high in healthy fats. To add more Vitamin E to your diet, enjoy avocado on toast with a drizzle of olive oil and sesame seeds, or add it to your favorite salad.
- Spinach is a dark, leafy green that contains 2.03 mg of Vitamin E per 100 grams. Not only is it a good source of Vitamin E, but it is also packed with other important nutrients such as iron. You can enjoy spinach by adding it to soups or eating it fresh in salads.
It’s important to note that Vitamin E is a type of fat-soluble vitamin, which means that it is absorbed by the body along with dietary fat.
Therefore, if you consume fatty sources of Vitamin E such as nuts, avocados, and oils, you need not worry about how much of the vitamin your body is absorbing.
However, if you are consuming Vitamin E from vegetables and fruits like butternut squash, spinach, mangoes, etc On wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources it is recommended to pair them with healthy fats to ensure proper absorption of the vitamin.
Health Benefits Of Vitamin E:
Vitamin E is an antioxidant that combats the harmful effects of free radicals in the body. Several studies suggest that Vitamin E may have various health benefits, including wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources:
- Reducing risk factors for heart disease such as high blood pressure and cholesterol.
- Contributing to better lung function and alleviating some symptoms of asthma in both children and adults.
- Helping to reduce menstrual cramps and pelvic pain in women with dysmenorrhea or endometriosis.
- Improving non-alcoholic fatty liver disease, which is a buildup of fat in the liver in individuals who consume little to no alcohol.
- Protecting against cognitive decline by maintaining Vitamin E levels.
- Reducing inflammation and improving immune function in older adults.
Symptoms of Vitamin E Deficiency:
Vitamin E is present naturally in various foods, making it unlikely for someone to have a deficiency of this nutrient. Vitamin E deficiency often arises due to an underlying health condition or specific genetic disorders.
If someone does have a Vitamin E deficiency, they may experience symptoms such as difficulty with walking or coordination, weakness or muscle pain, loss of vision, and a general feeling of unwellness.
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