Overview
Vitamin E is a group of fat-soluble antioxidants that are essential for maintaining good health. It plays a critical role in protecting the body from oxidative damage and helps maintain healthy skin, eyes, and immune function. Vitamin E can be obtained through a balanced diet or supplements, and it is important to ensure adequate intake to maintain good health. In this topic, we will explore the importance of Vitamin E and its sources, benefits, recommended daily intake, and potential risks associated with a deficiency or excess intake.
What is Vitamin E?
Vitamin E Requirements Based on the Age Group
Why Vitamin E is important for a Healthy Lifestyle?
Vitamin E is an essential nutrient that is important for maintaining a healthy lifestyle. Here are some of the reasons why:
Bone Health
Here are some potential ways that vitamin E may be important for bone health:
- Antioxidant properties: Vitamin E is a powerful antioxidant, and oxidative stress has been linked to bone loss. By reducing oxidative stress, vitamin E may help protect bone cells and prevent bone loss.
- Inflammation reduction: Chronic inflammation can also contribute to bone loss, and vitamin E has anti-inflammatory properties. By reducing inflammation, vitamin E may help protect against bone loss.
- Hormone regulation: Vitamin E has been shown to help regulate hormones, including estrogen, which plays an important role in bone health. Estrogen helps maintain bone density in women, and low levels of estrogen can lead to bone loss. Some studies have suggested that vitamin E may help regulate estrogen levels and prevent bone loss.
While more research is needed to fully understand the relationship between vitamin E and bone health, it is clear that this nutrient plays an important role in overall health and wellness. Vitamin E can be found in many foods, including nuts, seeds, vegetable oils, and leafy greens.
Cellular Function
Vitamin E is important for cellular function because it acts as a powerful antioxidant in the body. It helps protect cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and damage to cell membranes, proteins, and DNA. Here are some of the ways that vitamin E supports cellular function:
- Membrane protection: Vitamin E helps protect cell membranes from oxidative damage, which is important for maintaining the integrity and function of cells.
- DNA protection: Vitamin E helps protect DNA from oxidative damage, which can lead to mutations and cellular damage.
- Immune system support: Vitamin E helps support the immune system by enhancing the production of white blood cells, which are responsible for fighting infections and diseases.
- Mitochondrial function: Mitochondria are the powerhouses of the cell, producing energy through a process called cellular respiration. Vitamin E has been shown to protect mitochondrial function and prevent oxidative damage to these important cellular structures.
- Gene expression: Vitamin E may also play a role in regulating gene expression, which is important for cellular function and health.
Overall, vitamin E plays an important role in supporting cellular function and protecting cells from damage caused by free radicals. It can be found in many foods, including nuts, seeds, vegetable oils, and leafy greens.
Blood Pressure Control
Vitamin E may play a role in blood pressure control due to its antioxidant and anti-inflammatory properties. Here are some of the potential ways that vitamin E may help regulate blood pressure:
- Blood vessel function: Vitamin E has been shown to improve blood vessel function by increasing the production of nitric oxide, a compound that helps relax blood vessels and improve blood flow.
- Inflammation reduction: Chronic inflammation can contribute to high blood pressure, and vitamin E has anti-inflammatory properties. By reducing inflammation, vitamin E may help lower blood pressure.
- Oxidative stress reduction: Oxidative stress can also contribute to high blood pressure, and vitamin E acts as a powerful antioxidant, helping to reduce oxidative stress and protect cells from damage.
- Endothelial function: The endothelium is the inner lining of blood vessels, and dysfunction of the endothelium can contribute to high blood pressure. Vitamin E has been shown to improve endothelial function, which may help regulate blood pressure.
While more research is needed to fully understand the relationship between vitamin E and blood pressure control, it is clear that this nutrient plays an important role in overall health and wellness. Vitamin E can be found in many foods, including nuts, seeds, vegetable oils, and leafy greens.
Decreased Risk of Kidney Stones
Vitamin E is not typically considered a major nutrient for reducing the risk of kidney stones. However, some studies have suggested that it may play a role in preventing the formation of kidney stones. Here are some potential ways that vitamin E may be important for kidney health:
- Antioxidant properties: Vitamin E is a powerful antioxidant, and oxidative stress has been linked to kidney stone formation. By reducing oxidative stress, vitamin E may help protect against kidney stone formation.
- Inflammation reduction: Chronic inflammation can also contribute to kidney stone formation, and vitamin E has anti-inflammatory properties. By reducing inflammation, vitamin E may help prevent kidney stone formation.
- Mineral metabolism: Some studies have suggested that vitamin E may help regulate mineral metabolism, including the metabolism of calcium, which is a major component of many kidney stones.
- Improved renal function: Vitamin E has been shown to improve renal function in some studies, which may help reduce the risk of kidney stone formation.
While more research is needed to fully understand the relationship between vitamin E and kidney health, it is clear that this nutrient plays an important role in overall health and wellness. Vitamin E can be found in many foods, including nuts, seeds, vegetable oils, and leafy greens.
Sings that you need more Vitamin E Foods
Vitamin E deficiency is rare in healthy individuals who consume a balanced diet, but certain factors such as malabsorption disorders or low-fat diets may increase the risk of deficiency. Here are some signs that may indicate a deficiency in vitamin E:
- Muscle weakness: Vitamin E is important for muscle health, and a deficiency may lead to muscle weakness and decreased physical performance.
- Vision problems: Vitamin E is important for eye health, and a deficiency may lead to vision problems such as blurred vision or difficulty seeing in low-light conditions.
- Impaired immune function: Vitamin E is important for immune function, and a deficiency may lead to an increased risk of infections or a weakened immune response.
- Skin problems: Vitamin E is important for skin health, and a deficiency may lead to dry, rough, or scaly skin.
- Nerve damage: Vitamin E is important for nervous system function, and a deficiency may lead to nerve damage and peripheral neuropathy.
- Cognitive decline: Vitamin E has been linked to cognitive function, and a deficiency may contribute to cognitive decline and increased risk of dementia.
If you suspect you have a vitamin E deficiency or are experiencing any of these symptoms, it is important to talk to your healthcare provider for proper diagnosis and treatment.
20 Foods That Are High in Vitamin E
Wheat Germ Oil
Wheat germ oil is a nutrient-rich oil that is extracted from the germ of wheat kernels. It is a good source of several vitamins and minerals, as well as healthy fats.
Health benefits of Wheat Germ Oil:
- Rich in vitamin E: Wheat germ oil is one of the best sources of vitamin E(vitamin e foods/vitamin e foods list), which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May improve heart health: Wheat germ oil is rich in healthy fats, including omega-3 and omega-6 fatty acids, which can help reduce inflammation and improve heart health.
- May improve skin health: The vitamin E
- (vitamin e foods/vitamin e foods list)
- and other antioxidants in wheat germ oil can help protect the skin from damage caused by UV radiation and other environmental factors.
- May support immune function: The nutrients in wheat germ oil, including vitamins B6 and folic acid, can help support immune function and improve overall health.
Vitamin E in Wheat Germ Oil:
1 tablespoon (15 mL) contains around 20.3 mg of vitamin E(vitamin e foods/vitamin e foods list)
Nutritional facts about Wheat Germ Oil:
- 1 tablespoon (15 mL) of wheat germ oil contains approximately 120 calories and 13 grams of fat, including 2 grams of saturated fat.
- It is also a good source of vitamin E, with 1 tablespoon providing around 20 mg of this nutrient.
- Other nutrients found in wheat germ oil include vitamin B6, folic acid, and zinc.
How to include Wheat Germ Oil in your diet:
- Add a tablespoon of wheat germ oil to smoothies or salad dressings.
- Use it as a substitute for other cooking oils in recipes.
- Drizzle it over roasted vegetables or cooked grains for added flavor and nutrition.
- Mix it into oatmeal or yogurt for a nutrient-rich breakfast.
Sunflower Seeds
Sunflower seeds are a nutritious and versatile food that can be enjoyed as a snack or added to a variety of dishes. They are a good source of several vitamins and minerals, as well as healthy fats.
Health benefits of Sunflower Seeds:
- Rich in vitamin E: Sunflower seeds are a good source of vitamin E(vitamin e foods/vitamin e foods list)
- , which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May reduce inflammation: The healthy fats found in sunflower seeds, including monounsaturated and polyunsaturated fats, have been shown to reduce inflammation in the body.
- May improve heart health: The healthy fats and fiber found in sunflower seeds can help lower cholesterol levels and improve heart health.
- May support bone health: Sunflower seeds are a good source of several minerals that are important for bone health, including magnesium and zinc.
Vitamin E content in Sunflower Seeds:
- 1 ounce (28 grams) of sunflower seeds contains around 7.4 mg of vitamin E(vitamin e foods/vitamin e foods list)
Nutritional facts about Sunflower Seeds:
- 1 ounce (28 grams) of sunflower seeds contains approximately 165 calories and 14 grams of fat, including 1.5 grams of saturated fat.
- They are also a good source of protein, fiber, and several vitamins and minerals, including vitamin B6, magnesium, and zinc.
How to include Sunflower Seeds in your diet:
- Enjoy them as a snack on their own, or mixed with other nuts and seeds.
- Sprinkle them on top of salads or roasted vegetables for added crunch and nutrition.
- Add them to baked goods like bread, muffins, or cookies for added texture and flavor.
- Use sunflower seed butter as a spread on toast or as a dip for fruits and vegetables.
- Blend them into smoothies or oatmeal for added protein and healthy fats.
- Buy best sunflower seeds online
Pistachios
Pistachios are the delicious and nutritious nut that is packed with essential vitamins and minerals. They are a good source of healthy fats, protein, and fiber.
Health benefits of Pistachios:
- Rich in vitamin E: Pistachios are a good source of vitamin E(vitamin e foods/vitamin e foods list) which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May improve heart health: Pistachios are rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and improve heart health.
- May help control blood sugar: Pistachios are low in carbohydrates and high in fiber, which can help regulate blood sugar levels and prevent spikes in insulin.
- May promote weight loss: Pistachios are a low-calorie, high-protein snack that can help you feel full and satisfied, which may aid in weight loss efforts.
Vitamin E content in Pistachios:
- 1 ounce (28 grams) of pistachios contains approximately 0.6 mg of vitamin E(vitamin e foods/vitamin e foods list)
Nutritional facts about Pistachios:
- 1 ounce (28 grams) of pistachios contains approximately 160 calories and 13 grams of fat, including 1.5 grams of saturated fat.
- They are also a good source of protein, fiber, and several vitamins and minerals, including vitamin B6, thiamine, and potassium.
How to include Pistachios in your diet:
- Enjoy them as a snack on their own, or mixed with other nuts and dried fruits.
- Add them to salads for added crunch and nutrition.
- Use them as a topping for yogurt or oatmeal for added texture and flavor.
- Mix them into baked goods like bread, muffins, or cookies for added texture and flavor.
- Make pistachio butter and use it as a spread on toast or as a dip for fruits and vegetables.
Almonds
Almonds are nutritious and versatile nut that is packed with essential vitamins and minerals. They are a good source of healthy fats, protein, and fiber.
Health benefits of Almonds:
- Rich in vitamin E: Almonds are a good source of vitamin E (vitamin e foods/vitamin e foods list), which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May reduce inflammation: The healthy fats found in almonds, including monounsaturated and polyunsaturated fats, have been shown to reduce inflammation in the body.
- May improve heart health: Almonds are rich in healthy fats, fiber, and several vitamins and minerals that can help lower cholesterol levels and improve heart health.
- May support bone health: Almonds are a good source of several minerals that are important for bone health, including magnesium and calcium.
Vitamin E content in Almonds:
- 1 ounce (28 grams) of almonds contains approximately 7.3 mg of vitamin E(vitamin e foods/vitamin e foods list).
Nutritional facts about Almonds:
- 1 ounce (28 grams) of almonds contains approximately 161 calories and 14 grams of fat, including 1 gram of saturated fat.
- They are also a good source of protein, fiber, and several vitamins and minerals, including vitamin B2, magnesium, and phosphorus.
How to include Almonds in your diet:
- Enjoy them as a snack on their own, or mixed with other nuts and dried fruits.
- Use them as a topping for yogurt or oatmeal for added texture and flavor.
- Mix them into baked goods like bread, muffins, or cookies for added texture and flavor.
- Use almond milk as a dairy-free alternative to regular milk in smoothies, coffee, or cereal.
- Use almond flour as a gluten-free alternative to regular flour in baking recipes.
Hazelnut Oil
Hazelnut oil is a flavorful and nutritious oil that is derived from hazelnuts. It is rich in healthy fats, vitamins, and minerals that offer several health benefits.
Health benefits of Hazelnut Oil:
- Rich in vitamin E: Hazelnut oil is a good source of vitamin E(vitamin e foods/vitamin e foods list), which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May improve heart health: Hazelnut oil is rich in healthy monounsaturated fats, which can help lower cholesterol levels and improve heart health.
- May reduce inflammation: The healthy fats found in hazelnut oil have been shown to reduce inflammation in the body, which can help prevent chronic diseases.
- May support skin health: The vitamin E(vitamin e foods/vitamin e foods list) found in hazelnut oil can help improve skin health by protecting against damage caused by UV radiation and reducing the appearance of fine lines and wrinkles.
Vitamin E content in Hazelnut Oil:
- 1 tablespoon (15 ml) of hazelnut oil contains approximately 4.3 mg of vitamin E(vitamin e foods/vitamin e foods list).
Nutritional facts about Hazelnut Oil:
- 1 tablespoon (15 ml) of hazelnut oil contains approximately 120 calories and 14 grams of fat, including 1 gram of saturated fat.
- It is also a good source of healthy monounsaturated fats and several vitamins and minerals, including vitamin K and copper.
How to include Hazelnut Oil in your diet:
- Use it as a flavorful and healthy alternative to vegetable oils in salad dressings and marinades.
- Drizzle it over roasted vegetables or pasta dishes for added flavor and nutrition.
- Use it as a dip for bread or as a spread on toast for a healthy and tasty snack.
- Add it to smoothies or protein shakes for added nutrition and flavor.
- Use it as a cooking oil for sautéing or baking to add a nutty and delicious flavor to your dishes.
Sunflower Oil
Sunflower oil is a popular cooking oil that is extracted from sunflower seeds. It is high in healthy fats, vitamins, and minerals that offer several health benefits.
Health benefits of Sunflower Oil:
- Rich in vitamin E: Sunflower oil is a good source of vitamin E foods(vitamin e food sources), which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May improve heart health: Sunflower oil is rich in healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and improve heart health.
- May reduce inflammation: The healthy fats found in sunflower oil have been shown to reduce inflammation in the body, which can help prevent chronic diseases.
- May support skin health: The vitamin E(vitamin E foods/vitamin e food sources) found in sunflower oil can help improve skin health by protecting against damage caused by UV radiation and reducing the appearance of fine lines and wrinkles.
Vitamin E content in Sunflower Oil:
- 1 tablespoon (15 ml) of sunflower oil contains approximately 5.6 mg of vitamin E foods(vitamin e food sources).
Nutritional facts about Sunflower Oil:
- 1 tablespoon (15 ml) of sunflower oil contains approximately 120 calories and 14 grams of fat, including 1 gram of saturated fat.
- It is also a good source of healthy monounsaturated and polyunsaturated fats and several vitamins and minerals, including vitamin K and phosphorus.
How to include Sunflower Oil in your diet:
- Use it as a cooking oil for frying, sautéing, and baking to add a mild and neutral flavor to your dishes.
- Use it as a base for homemade salad dressings and marinades for added nutrition and flavor.
- Drizzle it over roasted vegetables or cooked grains for added flavor and nutrition.
- Use it as a substitute for butter or margarine in baked goods to make them healthier and lighter.
- Add it to smoothies or protein shakes for added nutrition and a mild nutty flavor.
Almond Oil
Almond oil is a nutritious oil that is derived from almonds. It is rich in healthy fats, vitamins, and minerals that offer several health benefits.
Health benefits of Almond Oil:
- Rich in vitamin E: Almond oil is a good source of vitamin E foods(vitamin e food sources), which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May improve heart health: Almond oil is rich in healthy monounsaturated fats, which can help lower cholesterol levels and improve heart health.
- May support skin health: The vitamin E foods(vitamin e food sources) and other nutrients found in almond oil can help improve skin health by protecting against damage caused by UV radiation, reducing the appearance of fine lines and wrinkles, and moisturizing the skin.
- May promote healthy hair: Almond oil is a popular ingredient in hair care products because it can help nourish and strengthen the hair.
Vitamin E content in Almond Oil:
- 1 tablespoon (15 ml) of almond oil contains approximately 5.2 mg of vitamin E foods(vitamin e food sources).
Nutritional facts about Almond Oil:
- 1 tablespoon (15 ml) of almond oil contains approximately 120 calories and 14 grams of fat, including 1 gram of saturated fat.
- It is also a good source of healthy monounsaturated fats and several vitamins and minerals, including vitamin K and magnesium.
How to include Almond Oil in your diet:
- Use it as a cooking oil for sautéing, frying, and baking to add a nutty and delicious flavor to your dishes.
- Use it as a base for homemade salad dressings and marinades for added nutrition and flavor.
- Drizzle it over cooked vegetables, pasta dishes, or grilled meats for added flavor and nutrition.
- Add it to smoothies or protein shakes for added nutrition and a mild nutty flavor.
- Use it as a natural moisturizer for your skin and hair by applying a small amount directly to the affected area.
Peanuts
Peanuts are a nutritious and versatile food that is packed with vitamins, minerals, and healthy fats. They are a popular snack food and a common ingredient in many dishes.
Health benefits of Peanuts:
- Rich in healthy fats: Peanuts are high in healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and improve heart health.
- May reduce inflammation: The healthy fats and antioxidants found in peanuts have been shown to reduce inflammation in the body, which can help prevent chronic diseases.
- May support weight loss: Despite being high in calories, studies have shown that incorporating peanuts into a healthy diet may help with weight loss due to their high protein and fiber content.
- May improve blood sugar control: Peanuts have a low glycemic index, meaning they can help regulate blood sugar levels and improve insulin sensitivity.
Vitamin E content in Peanuts:
- 1 ounce (28 grams) of peanuts contains approximately 2.4 mg of vitamin E foods(vitamin e food sources).
Nutritional facts about Peanuts:
- 1 ounce (28 grams) of peanuts contains approximately 160 calories and 14 grams of fat, including 2 grams of saturated fat.
- They are also a good source of protein, fiber, and several vitamins and minerals, including magnesium and phosphorus.
How to include Peanuts in your diet:
- Snack on a handful of raw or roasted peanuts for a quick and easy snack.
- Use peanut butter as a spread on toast, fruit, or in a sandwich for a tasty and filling snack or meal.
- Add chopped peanuts to salads, stir-fries, or baked goods for added texture and nutrition.
- Make homemade peanut sauce for dipping vegetables or as a marinade for grilled meats.
- Sprinkle chopped peanuts on top of oatmeal or yogurt for added flavor and nutrition.
Atlantic Salmon
Atlantic salmon is a nutritious fish that is rich in heart-healthy omega-3 fatty acids, vitamins, and minerals.
Health benefits of Atlantic Salmon:
- Rich in omega-3 fatty acids: Atlantic salmon is one of the best sources of omega-3 fatty acids, which can help improve heart health, reduce inflammation, and support brain function.
- May reduce the risk of heart disease: The omega-3 fatty acids found in Atlantic salmon can help reduce triglycerides, lower blood pressure, and improve blood vessel function, all of which can reduce the risk of heart disease.
- May support brain function: The omega-3 fatty acids found in Atlantic salmon have been shown to improve brain function and reduce the risk of cognitive decline.
- May improve mood: The omega-3 fatty acids in Atlantic salmon have also been shown to improve mood and reduce symptoms of depression.
Vitamin E content in Atlantic Salmon:
- 3 ounces (85 grams) of cooked Atlantic salmon contains approximately 1.1 mg of vitamin E foods(vitamin e food sources).
Nutritional facts about Atlantic Salmon:
- 3 ounces (85 grams) of cooked Atlantic salmon contains approximately 175 calories and 10 grams of fat, including 2 grams of saturated fat.
- It is also a good source of protein, several B vitamins, and minerals such as selenium and potassium.
How to include Atlantic Salmon in your diet:
- Grill or bake salmon fillets for a delicious and healthy main dish.
- Add cooked salmon to salads or pasta dishes for added protein and nutrition.
- Use canned salmon to make salmon patties or salmon salad sandwiches for a quick and easy meal.
- Make salmon cakes or salmon chowder for a comforting and nutritious meal.
- Serve smoked salmon as an appetizer or on a bagel with cream cheese for a tasty and nutritious breakfast or snack.
- Try masala fish
Avocado
Avocado is a delicious and nutritious fruit that is rich in healthy fats, fiber, and several vitamins and minerals.
Health benefits of Avocado:
- Rich in healthy fats: Avocados are high in monounsaturated and polyunsaturated fats, which can help improve heart health, reduce inflammation, and support brain function.
- May improve heart health: The healthy fats in avocados can help lower cholesterol levels and improve blood vessel function, which can reduce the risk of heart disease.
- May support brain function: The healthy fats in avocados have been shown to improve brain function and reduce the risk of cognitive decline.
- May improve digestion: Avocados are high in fiber, which can help promote healthy digestion and regularity.
Vitamin E content in Avocado:
- Half of a medium-sized avocado (about 68 grams) contains approximately 1.1 mg of vitamin E foods(vitamin e food sources).
Nutritional facts about Avocado:
- Half of a medium-sized avocado (about 68 grams) contains approximately 114 calories and 10 grams of fat, including 1.4 grams of saturated fat.
- It is also a good source of fiber, and several vitamins, and minerals, including potassium and vitamin C.
How to include Avocado in your diet:
- Mash avocado with a fork and spread it on toast for a healthy and delicious breakfast or snack.
- Add sliced avocado to salads, sandwiches, or wraps for added flavor and nutrition.
- Use avocado as a substitute for mayonnaise or sour cream in dips or sauces for a healthier alternative.
- Make homemade guacamole for a tasty and nutritious dip or spread.
- Blend avocado into smoothies for added creaminess and nutrition.
Mango
Mango is a delicious tropical fruit that is rich in vitamins, minerals, and antioxidants.
Health benefits of Mango:
- Rich in antioxidants: Mangoes are high in antioxidants, which can help protect against oxidative stress and reduce the risk of chronic diseases.
- May improve digestion: Mangoes are high in fiber, which can help promote healthy digestion and regularity.
- May support immune function: Mangoes are rich in vitamins and minerals, including vitamin C and zinc, which can help support a healthy immune system.
- May support skin health: Mangoes are rich in vitamin C and other antioxidants, which can help support healthy skin.
Find Other Benefits Of having mango here!
Vitamin E content in Mango:
- One medium-sized mango (about 200 grams) contains approximately 0.9 mg of vitamin E foods(vitamin e food sources).
Nutritional facts about Mango:
- One medium-sized mango (about 200 grams) contains approximately 135 calories and 0.5 grams of fat.
- It is also a good source of fiber, and several vitamins, and minerals, including vitamin C, vitamin A, and potassium.
How to include Mango in your diet:
- Eat fresh mango slices as a healthy and delicious snack.
- Add diced mango to salads, smoothies, or yogurt for added flavor and nutrition.
- Use mango as a topping for oatmeal, pancakes, or waffles.
- Make mango salsa to serve with grilled chicken or fish.
- Blend mango with ice and yogurt for a healthy and refreshing smoothie.
- Try Mango Avocado salad.
Turnip Greens
Turnip greens are leafy greens that are packed with nutrients and health benefits. Here are some of the health benefits and nutritional facts of turnip greens:
Health Benefits:
- Rich in Antioxidants: Turnip greens are a great source of antioxidants, which can help protect your body from damage caused by free radicals.
- Good for Digestion: The fiber in turnip greens helps promote healthy digestion and prevent constipation.
- Anti-inflammatory Properties: Turnip greens contain anti-inflammatory compounds that can help reduce inflammation in the body.
- May Help Lower Cholesterol: Turnip greens are rich in fiber and may help lower cholesterol levels, which can reduce the risk of heart disease.
- High in Vitamin K: Turnip greens are one of the best sources of vitamin K, which is important for bone health and blood clotting.
Nutritional Facts:
Here is a table of the nutritional content of one cup (56 grams) of cooked turnip greens:
| Nutrient | Amount |
|---|---|
| Calories | 29 |
| Protein | 2.5 g |
| Carbohydrates | 5.5 g |
| Fiber | 4 g |
| Fat | 0.4 g |
| Vitamin C | 27.4 mg |
| Vitamin E | 1.3 mg |
| Vitamin K | 527 mcg |
| Folate | 68 mcg |
| Calcium | 197 mg |
| Iron | 0.6 mg |
| Magnesium | 24 mg |
| Potassium | 226 mg |
How to Include Turnip Greens in Your Diet:
- Add them to a Salad: You can add turnip greens to your favorite salad for an extra boost of nutrients.
- Saute or Stir-Fry: Sauté turnip greens with garlic and olive oil, or stir-fry them with other vegetables for a delicious side dish.
- Use as a Wrap: Use turnip greens as a low-carb wrap for sandwiches or tacos.
- Add to Soups or Stews: Add chopped turnip greens to soups or stews for added nutrition and flavor.
Overall, turnip greens are a great addition to a healthy diet and provide a variety of health benefits.
Kiwifruit
Kiwifruit, also known as Chinese gooseberry, is a nutrient-dense fruit that is loaded with health benefits. Here are some of the health benefits and nutritional facts of kiwifruit:
Health Benefits:
- High in Fiber: Kiwifruit is a great source of fiber, which helps promote healthy digestion and can also help lower cholesterol levels.
- Rich in Antioxidants: Kiwifruit is rich in antioxidants such as vitamin C, which can help protect your body from damage caused by free radicals.
- Good for Heart Health: Kiwifruit is high in potassium, which can help lower blood pressure and reduce the risk of heart disease.
- Immune-Boosting: Kiwifruit is rich in vitamin C, which helps boost the immune system and protect against infections.
- May Improve Sleep: Kiwifruit contains serotonin, which can help improve sleep quality and duration.
Nutritional Facts:
Here is a table of the nutritional content of one kiwifruit (69 grams):
| Nutrient | Amount |
|---|---|
| Calories | 42 |
| Protein | 0.8 g |
| Carbohydrates | 10 g |
| Fiber | 2.1 g |
| Fat | 0.4 g |
| Vitamin C | 64 mg |
| Vitamin E | 1.1 mg |
| Folate | 17 mcg |
| Potassium | 252 mg |
| Magnesium | 13 mg |
| Calcium | 23 mg |
How to Include Kiwifruit in Your Diet:
- Eat it as a Snack: Kiwifruit is a delicious and convenient snack that can be eaten on its own or paired with other fruits.
- Add to Smoothies: Kiwifruit can be added to smoothies for an extra boost of nutrients.
- Top Your Breakfast: Slice kiwifruit and top your cereal or oatmeal with it for a nutritious and delicious breakfast.
- Use in Salads: Kiwifruit can be added to salads for a sweet and tangy flavor.
- Make Salsa: Kiwifruit can be chopped and mixed with tomatoes, onions, and jalapenos to make a delicious and healthy salsa.
Overall, kiwifruit is a nutritious and versatile fruit that can be easily incorporated into your diet.
Pine Nuts
Pine nuts are the edible seeds of pine trees and are a popular ingredient in many dishes. Here are some of the health benefits and nutritional facts of pine nuts:
Health Benefits:
- Rich in Antioxidants: Pine nuts are a good source of antioxidants, which can help protect your body from damage caused by free radicals.
- Good for Heart Health: Pine nuts are high in monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
- May Help with Weight Loss: Pine nuts contain a hormone called cholecystokinin, which can help suppress appetite and promote feelings of fullness.
- Good Source of Protein: Pine nuts are a good source of plant-based protein, which is important for building and repairing tissues in the body.
- May Improve Eye Health: Pine nuts are rich in lutein and zeaxanthin, which are important for maintaining healthy eyes.
Nutritional Facts:
Here is a table of the nutritional content of one ounce (28 grams) of pine nuts:
| Nutrient | Amount |
|---|---|
| Calories | 191 |
| Protein | 3.9 g |
| Carbohydrates | 3.7 g |
| Fiber | 1.1 g |
| Fat | 19.4 g |
| Vitamin E | 2.6 mg |
| Thiamin | 0.2 mg |
| Magnesium | 109 mg |
| Phosphorus | 167 mg |
| Zinc | 1.3 mg |
How to Include Pine Nuts in Your Diet:
- Add to Salads: Pine nuts are a great addition to salads and can add a delicious crunch.
- Use in Pesto: Pine nuts are a traditional ingredient in pesto sauce and add a rich, nutty flavor.
- Roast and Snack: Roasting pine nuts in the oven can make a tasty and healthy snack.
- Top Your Pasta: Pine nuts can be toasted and sprinkled over pasta dishes for added flavor and texture.
- Use in Baking: Pine nuts can be used in baking, such as in cookies or muffins, to add a nutty flavor.
Overall, pine nuts are a nutritious and versatile ingredient that can add flavor and nutrition to a variety of dishes.
Fish
Fish is a nutrient-rich food that is an important part of a healthy diet. Here are some of the health benefits and nutritional facts of fish:
Health Benefits:
- High in Omega-3 Fatty Acids: Fish is a great source of omega-3 fatty acids, which are important for brain health, heart health, and reducing inflammation in the body.
- Good for Heart Health: Eating fish can help lower triglycerides, lower blood pressure, and reduce the risk of heart disease.
- May Help with Depression: Studies have shown that people who eat fish regularly may have a lower risk of depression.
- Good Source of Protein: Fish is a good source of high-quality protein, which is important for building and repairing tissues in the body.
- May Improve Brain Function: Eating fish may help improve brain function and prevent age-related cognitive decline.
Nutritional Facts:
Here is a table of the nutritional content of a 3-ounce (85-gram) serving of cooked fish:
| Nutrient | Amount |
|---|---|
| Calories | 118 |
| Protein | 23 g |
| Carbohydrates | 0 g |
| Fat | 2 g |
| Omega-3 Fatty Acids | 1.2 g |
| Vitamin E | 0.5 mg |
| Vitamin D | 447 IU |
| Vitamin B12 | 3.8 mcg |
| Selenium | 35 mcg |
| Potassium | 336 mg |
How to Include Fish in Your Diet:
- Grill or Broil: Grilling or broiling fish can be a healthy and delicious way to prepare it.
- Bake or Roast: Baking or roasting fish can be another healthy and easy way to prepare it.
- Add to Salads: Adding cooked or canned fish to salads can be a tasty and nutritious way to enjoy it.
- Make Fish Tacos: Fish tacos can be a fun and healthy way to incorporate fish into your diet.
- Serve with Vegetables: Serving fish with a side of roasted or steamed vegetables can be a nutritious and satisfying meal. Find the best vegetables for keto diet!
Overall, fish is a nutritious and versatile food that can be prepared in many different ways. It is a great source of protein and omega-3 fatty acids and can provide many health benefits when consumed as part of a healthy diet.
Red Bell Peppers
Red bell peppers are nutritious and colorful vegetables that can add flavor and nutrition to a variety of dishes. Here are some of the health benefits and nutritional facts of red bell peppers:
Health Benefits:
- Rich in Antioxidants: Red bell peppers are high in antioxidants, which can help protect your body from damage caused by free radicals.
- Good for Eye Health: Red bell peppers are a great source of vitamin A, which is important for maintaining healthy eyes.
- May Help with Weight Loss: Red bell peppers are low in calories and high in fiber, which can help promote feelings of fullness and reduce overall calorie intake.
- Good for Heart Health: Red bell peppers are a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease.
- May Boost Immune System: Red bell peppers are high in vitamin C, which can help boost the immune system and protect against infections.
Nutritional Facts:
Here is a table of the nutritional content of one medium-sized red bell pepper (118 grams):
| Nutrient | Amount |
|---|---|
| Calories | 37 |
| Protein | 1 g |
| Carbohydrates | 9 g |
| Fiber | 3 g |
| Fat | 0.5 g |
| Vitamin E | 1.6 mg |
| Vitamin A | 1570 IU |
| Vitamin C | 152 mg |
| Potassium | 314 mg |
| Magnesium | 10 mg |
How to Include Red Bell Peppers in Your Diet:
- Add to Salads: Red bell peppers can add a sweet and crunchy flavor to salads.
- Roast or Grill: Roasting or grilling red bell peppers can bring out their natural sweetness and add depth of flavor.
- Use as a Dip: Red bell peppers can be pureed to make a delicious dip for vegetables or crackers.
- Stir-Fry: Red bell peppers can be sliced and stir-fried with other vegetables and protein for a quick and healthy meal.
- Stuff and Bake: Red bell peppers can be stuffed with a variety of fillings, such as rice, quinoa, and vegetables, and baked for a tasty and nutritious meal.
Overall, red bell peppers are versatile and nutritious vegetables that can be enjoyed in many different ways. They are a great source of antioxidants, vitamin C, and potassium, and can provide many health benefits when consumed as part of a healthy diet.
Spinach
Spinach is a leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Here are some of the health benefits and nutritional facts of spinach:
Health Benefits:
- Good for Heart Health: Spinach is high in nitrates, which can help lower blood pressure and improve heart health.
- May Help with Diabetes Management: Spinach is low in carbohydrates and high in fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
- Good for Bone Health: Spinach is a good source of calcium, which is important for building and maintaining strong bones.
- May Help with Cancer Prevention: Spinach contains antioxidants that can help protect against cell damage and reduce the risk of cancer.
- Good for Eye Health: Spinach is high in lutein and zeaxanthin, which are important for maintaining healthy eyes.
Nutritional Facts:
Here is a table of the nutritional content of one cup (30 grams) of raw spinach:
| Nutrient | Amount |
|---|---|
| Calories | 7 |
| Protein | 0.9 g |
| Carbohydrates | 1.1 g |
| Fiber | 0.7 g |
| Fat | 0.1 g |
| Vitamin E | 0.6 mg |
| Vitamin A | 141 mcg |
| Vitamin C | 8.4 mg |
| Vitamin K | 145 mcg |
| Calcium | 30 mg |
| Iron | 0.8 mg |
| Magnesium | 24 mg |
How to Include Spinach in Your Diet:
- Add to Smoothies: Spinach can be blended into smoothies for a quick and easy way to add nutrition to your diet.
- Use as a Salad Base: Spinach can be used as a base for salads and can be topped with a variety of vegetables, fruits, and protein sources.
- Sauté with Garlic: Sautéing spinach with garlic can add flavor and nutrition to the vegetable.
- Add to Omelets: Spinach can be added to omelets for a nutritious breakfast or brunch.
- Use in Soups and Stews: Spinach can be added to soups and stews for a boost of nutrition and flavor.
Overall, spinach is a nutritious and versatile vegetable that can be enjoyed in many different ways. It is a good source of vitamins, minerals, and antioxidants, and can provide many health benefits when consumed as part of a healthy diet.
Broccoli
Broccoli is a cruciferous vegetable that is loaded with vitamins, minerals, and antioxidants. Here are some of the health benefits and nutritional facts of broccoli:
Health Benefits:
- Good for Heart Health: Broccoli contains fiber, potassium, and antioxidants that can help lower blood pressure and reduce the risk of heart disease.
- May Help with Cancer Prevention: Broccoli contains compounds that have been shown to help prevent cancer, particularly of the colon, breast, and prostate.
- Good for Eye Health: Broccoli is high in lutein and zeaxanthin, which are important for maintaining healthy eyes.
- May Help with Digestion: Broccoli contains fiber, which can promote digestive health and reduce the risk of digestive disorders.
- Good for Bone Health: Broccoli is a good source of calcium and vitamin K, which are important for building and maintaining strong bones.
Nutritional Facts:
Here is a table of the nutritional content of one cup (91 grams) of raw broccoli:
| Nutrient | Amount |
|---|---|
| Calories | 31 |
| Protein | 2.5 g |
| Carbohydrates | 6 g |
| Fiber | 2.4 g |
| Fat | 0.4 g |
| Vitamin E | 0.7 mg |
| Vitamin A | 567 IU |
| Vitamin C | 81.2 mg |
| Vitamin K | 92.5 mcg |
| Calcium | 43 mg |
| Iron | 0.7 mg |
| Magnesium | 19 mg |
How to Include Broccoli in Your Diet:
- Roast or Steam: Broccoli can be roasted or steamed for a simple and nutritious side dish.
- Add to Stir-Fries: Broccoli can be added to stir-fries for an easy and tasty meal.
- Make a Salad: Broccoli can be chopped and added to salads for a boost of nutrition and flavor.
- Blend into Soups: Broccoli can be blended into soups for a creamy and nutritious base.
- Use as a Dip: Broccoli can be pureed and used as a dip for vegetables or crackers.
Overall, broccoli is a highly nutritious vegetable that can be enjoyed in many different ways. It is a good source of vitamins, minerals, and antioxidants, and can provide many health benefits when consumed as part of a healthy diet.
Vegetable Oils
Vegetable oils are a common ingredient in many types of cuisine, and they can offer a variety of health benefits when consumed in moderation. Here are some of the health benefits and nutritional facts of vegetable oils:
Health Benefits:
- May Lower Cholesterol: Some types of vegetable oils, such as olive oil and canola oil, contain monounsaturated and polyunsaturated fats that can help lower LDL (bad) cholesterol levels in the blood.
- Good for Heart Health: Vegetable oils can help reduce the risk of heart disease by improving cholesterol levels, reducing inflammation, and promoting healthy blood pressure levels.
- Good for Brain Health: Vegetable oils, particularly those high in omega-3 fatty acids, may improve brain function and reduce the risk of cognitive decline and dementia.
- May Help with Weight Loss: Vegetable oils can help reduce appetite and increase feelings of fullness, which can lead to reduced calorie intake and weight loss.
- Good for Skin Health: Vegetable oils, such as coconut oil and olive oil, can improve skin hydration and help prevent dryness and flakiness.
Nutritional Facts:
Here is a table of the nutritional content of one tablespoon (15 ml) of various vegetable oils:
| Nutrient | Canola Oil | Olive Oil | Coconut Oil | Sunflower Oil |
|---|---|---|---|---|
| Calories | 124 | 120 | 117 | 120 |
| Total Fat | 14 g | 14 g | 14 g | 14 g |
| Saturated Fat | 1 g | 2 g | 12 g | 1.5 g |
| Monounsaturated Fat | 9 g | 10 g | 0.8 g | 3 g |
| Polyunsaturated Fat | 3.5 g | 1.5 g | 0.2 g | 9 g |
| Vitamin E | 2.4 mg | 1.9 mg | 0.1 mg | 5.6 mg |
How to Include Vegetable Oils in Your Diet:
- Use for Cooking: Vegetable oils can be used for cooking a variety of dishes, including sautéing, frying, and baking.
- Make a Dressing: Vegetable oils, such as olive oil, can be used as the base for a salad dressing.
- Use as a Marinade: Vegetable oils can be used as a marinade for meats, fish, and vegetables.
- Add to Smoothies: Vegetable oils, such as coconut oil, can be added to smoothies for a boost of healthy fats.
- Use as a Spread: Vegetable oils, such as olive oil, can be used as a spread on bread or toast.
Overall, vegetable oils can be a healthy and flavorful addition to your diet when consumed in moderation. They are a good source of healthy fats and vitamin E foods(vitamin e food sources), and can provide a range of health benefits when consumed as part of a balanced diet.
Berries
Berries are a group of small, colorful fruits that are known for their sweet taste and numerous health benefits. Here are some of the health benefits and nutritional facts of berries:
Health Benefits:
- High in Antioxidants: Berries are rich in antioxidants, which can help protect cells from damage caused by free radicals.
- Good for Heart Health: Berries are a good source of fiber and polyphenols, which can help improve cholesterol levels, reduce inflammation, and lower blood pressure.
- May Improve Brain Function: Some studies suggest that berries, particularly blueberries, may help improve cognitive function and memory.
- May Help with Weight Loss: Berries are low in calories and high in fiber, which can help reduce appetite and increase feelings of fullness.
- Good for Skin Health: Berries contain vitamin C, which can help improve skin health and reduce the risk of sun damage.
Nutritional Facts:
Here is a table of the nutritional content of 1 cup (150 grams) of various berries:
| Nutrient | Blueberries | Strawberries | Raspberries | Blackberries |
|---|---|---|---|---|
| Calories | 85 | 49 | 64 | 62 |
| Total Fat | 0.5 g | 0.5 g | 0.8 g | 0.7 g |
| Carbohydrates | 21 g | 12 g | 14 g | 13 g |
| Fiber | 4 g | 3 g | 8 g | 8 g |
| Sugar | 15 g | 7 g | 5 g | 7 g |
| Protein | 1 g | 1 g | 1 g | 2 g |
| Vitamin E | 0.8 mg | 0.3 mg | 1.1 mg | 1 mg |
How to Include Berries in Your Diet:
- Add to Breakfast: Berries can be added to oatmeal, yogurt, or smoothie bowls for a sweet and nutritious breakfast. Know more about the benefits of Greek Yogurt.
- Make a Salad: Berries can be added to a green salad for a sweet and tangy flavor.
- Snack on Them: Berries make a great healthy snack on their own or paired with some nuts or cheese.
- Use as a Topping: Berries can be used as a topping for pancakes, waffles, or ice cream.
- Make a Dessert: Berries can be used in a variety of dessert recipes, such as pies, tarts, and crisps.
- Try Berry Avocado Salad.
Overall, berries are a delicious and nutritious addition to any diet. They are low in calories, high in fiber and antioxidants, and can provide a range of health benefits when consumed as part of a balanced diet.
What are the benefits of vitamin E?
vitamin E foods are a fat-soluble nutrient and an antioxidant that plays a crucial role in maintaining the health of the body’s cells. Here are some of the benefits of vitamin E foods:
- Antioxidant Properties: vitamin E foods(vitamin e food sources) is a powerful antioxidant that can help protect cells from damage caused by free radicals. This can help reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease.
- Skin Health: Vitamin E foods(vitamin e food sources) can help improve skin health by reducing inflammation, promoting skin healing, and reducing the effects of UV radiation on the skin.
- Immune Function: Vitamin E foods(vitamin e food sources) plays a role in immune function by stimulating the production of immune cells and helping to regulate the body’s immune response.
- Eye Health: Vitamin E foods(foods high in vitamin e/rich source of vitamin e) have been shown to help reduce the risk of age-related macular degeneration, which is a leading cause of blindness in older adults.
- Heart Health: Vitamin E foods(foods high in vitamin e/rich source of vitamin e) may help improve heart health by reducing oxidative stress and inflammation, which can contribute to the development of heart disease.
- Cognitive Function: Vitamin E foods(foods high in vitamin e/rich source of vitamin e) have been shown to help improve cognitive function in older adults and may help reduce the risk of dementia.
- Exercise Performance: Vitamin E foods(foods high in vitamin e/rich source of vitamin e) may help improve exercise performance by reducing oxidative stress and muscle damage caused by intense exercise.
It’s important to note that excessive intake of vitamin E foods(foods high in vitamin e/rich source of vitamin e) supplements can be harmful and may increase the risk of bleeding. Therefore, it’s recommended to get vitamin E foods(foods high in vitamin e/rich source of vitamin e) from food sources and not to exceed the daily recommended intake of 15 mg per day for adults.
How Can You Get Enough Vitamin E?
You can get enough vitamin E foods through a balanced and varied diet that includes foods that are rich in vitamin E foods. Here are some food sources of vitamin E foods:
- Nuts and Seeds: Almonds, hazelnuts, sunflower seeds, and peanuts are all good sources of vitamin E foods. Find Health benefits of nuts here!
- Vegetable Oils: Olive oil, sunflower oil, safflower oil, and soybean oil are all high in vitamin E foods.
- Leafy Green Vegetables: Spinach, kale, and Swiss chard are good sources of vitamin E foods.
- Fortified Foods: Some cereals, juices, and other foods are fortified with vitamin E foods.
- Fruits: Mango, papaya, avocado, and kiwi are all good sources of vitamin E foods.
The recommended daily intake of vitamin E foods for adults is 15 mg. It’s important to note that excessive intake of vitamin E foods supplements can be harmful and may increase the risk of bleeding. Therefore, it’s recommended to get vitamin E foods from food sources rather than supplements, unless advised otherwise by a healthcare provider.
How to include Vitamin E containing fruits and vegetables in your diet: Pro Tips
Here are some pro tips for including vitamin E foods-containing fruits and vegetables(rich source of vitamin e) in your diet:
- Add Nuts and Seeds to Your Meals: Nuts and seeds are an excellent source of vitamin E foods. You can sprinkle them on your breakfast cereal, yogurt, or salad. You can also add them to your smoothies or oatmeal.
- Use Vegetable Oils for Cooking: Cooking with vegetable oils like olive oil, sunflower oil, and soybean oil can help you get more vitamin E foods in your diet. You can use them for stir-frying, sautéing, or baking.
- Include Leafy Greens in Your Salads: Leafy greens like spinach and kale are great sources of vitamin E foods. You can use them in your salads, sandwiches, or wraps. You can also sauté them with garlic and olive oil as a side dish.
- Snack on Fruits: Fruits like mango, papaya, and kiwi are good sources of vitamin E foods. You can snack on them throughout the day or use them as a topping for your yogurt or cereal.
- Try Fortified Foods: Some cereals, juices, and other foods are fortified with vitamin E foods. Check the labels and try incorporating them into your diet.
Remember that a balanced and varied diet is the best way to ensure you’re getting enough vitamin E foods(rich source of vitamin e). Also, be mindful of your portion sizes and avoid overconsumption of high-fat foods, as they can be calorie-dense.
FAQs
What Are the Top Food Items High in vitamin E?
Here are the top food items that are high in vitamin E foods:
- Sunflower Seeds: Sunflower seeds are one of the richest sources of vitamin E foods, with 1 ounce (28 grams) providing 7.4 mg of vitamin E foods, which is 49% of the daily value (DV).
- Almonds: Almonds are another great source of vitamin E foods, with 1 ounce (28 grams) providing 7.3 mg of vitamin E, which is 49% of the DV. Try Strawberry Almond smoothie recipe here!
- Wheat Germ Oil: Wheat germ oil is the highest source of vitamin E foods, with 1 tablespoon (14 grams) providing 20.3 mg of vitamin E foods, which is 135% of the DV.
- Hazelnuts: Hazelnuts are also rich in vitamin E foods, with 1 ounce (28 grams) providing 4.3 mg of vitamin E foods, which is 29% of the DV.
- Pine Nuts: Pine nuts are another good source of vitamin E foods, with 1 ounce (28 grams) providing 2.6 mg of vitamin E foods(vitamin e rich foods), which is 17% of the DV.
- Avocado: Avocado is a great source of vitamin E foods, with 1 medium avocado providing 4.2 mg of vitamin E foods(vitamin e rich foods), which is 28% of the DV.
- Spinach: Spinach is a good source of vitamin E foods(vitamin e rich foods), with 1 cup (30 grams) of raw spinach providing 0.6 mg of vitamin E foods, which is 4% of the DV.
- Broccoli: Broccoli is another vegetable that is high in vitamin E foods(vitamin e rich foods), with 1 cup (91 grams) of raw broccoli providing 0.7 mg of vitamin E foods(vitamin e rich foods), which is 5% of the DV.
Remember that it’s best to get your daily intake of vitamin E foods(vitamin e rich foods) from a variety of food sources, as part of a balanced and varied diet.
What are some best Fruits Rich in vitamin E?
Here are some of the best vegetables that are rich in vitamin E foods(vitamin e rich foods):
- Spinach: Spinach is an excellent source of vitamin E foods(vitamin e rich foods), with 1 cup (30 grams) of raw spinach providing 0.6 mg of vitamin E foods(vitamin e rich foods), which is 4% of the daily value (DV).
- Swiss Chard: Swiss chard is another leafy green vegetable that is high in vitamin E foods(vitamin e rich foods), with 1 cup (36 grams) of cooked Swiss chard providing 1.7 mg of vitamin E foods(vitamin e rich foods), which is 11% of the DV.
- Mustard Greens: Mustard greens are another excellent source of vitamin E foods(vitamin e rich foods), with 1 cup (56 grams) of raw mustard greens providing 0.7 mg of vitamin E, which is 5% of the DV.
- Turnip Greens: Turnip greens are high in vitamin E foods(vitamin e rich foods), with 1 cup (56 grams) of cooked turnip greens providing 0.6 mg of vitamin E, which is 4% of the DV.
- Kale: Kale is a cruciferous vegetable that is high in vitamin E foods(vitamin e rich foods), with 1 cup (67 grams) of raw kale providing 0.6 mg of vitamin E foods(vitamin e rich foods), which is 4% of the DV.
- Asparagus: Asparagus is a good source of vitamin E foods(vitamin e rich foods), with 1 cup (134 grams) of cooked asparagus providing 1.1 mg of vitamin E foods(vitamin e rich foods), which is 7% of the DV.
Remember that it’s important to consume a variety of fruits and vegetables to ensure you’re getting enough of all essential vitamins and minerals. Incorporating these vitamin E foods-rich vegetables into your diet can help you meet your daily vitamin E foods(vitamin e rich foods) needs.
Which dry fruit is best for vitamin E?
Many types of dry fruits are good sources of vitamin E, but here are some of the best:
- Almonds: Almonds are one of the best sources of vitamin E among dry fruits. One ounce (28 grams) of almonds contains 7.3 mg of vitamin E, which is 49% of the daily value (DV).
- Sunflower seeds: Sunflower seeds are also a great source of vitamin E. One ounce (28 grams) of sunflower seeds provides 7.4 mg of vitamin E, which is 49% of the DV.
- Hazelnuts: Hazelnuts are rich in vitamin E, with one ounce (28 grams) providing 4.3 mg of vitamin E, which is 29% of the DV.
- Pine nuts: Pine nuts are also a good source of vitamin E, with one ounce (28 grams) providing 2.6 mg of vitamin E, which is 17% of the DV.
- Pistachios: Pistachios are a good source of vitamin E, with one ounce (28 grams) providing 0.6 mg of vitamin E, which is 4% of the DV.
Incorporating these dry fruits into your diet can help you meet your daily vitamin E needs. However, it’s important to consume them in moderation as they are also high in calories.
What are the food options for eating vitamin E for people who are lactose-intolerant?
There are many options for people who are lactose intolerant to consume vitamin E in their diet. Here are some non-dairy food options that are high in vitamin E:
- Nuts and seeds: Almonds, sunflower seeds, hazelnuts, and pine nuts are all great sources of vitamin E.
- Vegetable oils: Wheat germ oil, sunflower oil, and safflower oil are all rich in vitamin E. You can use them for cooking, dressings, and marinades.
- Dark leafy greens: Spinach, Swiss chard, mustard greens, turnip greens, and kale are all great sources of vitamin E.
- Avocado: Avocado is a good source of vitamin E, with one medium-sized avocado containing around 2 mg of vitamin E.
- Whole grains: Whole grains like wheat germ, brown rice, and quinoa are all good sources of vitamin E.
- Tomatoes: Tomatoes are also a source of vitamin E. One medium-sized tomato contains around 0.5 mg of vitamin E.
By incorporating these foods into your diet, you can ensure that you are getting enough vitamin E even if you are lactose intolerant.
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