Eight Foods high in Vitamin -E

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The nutrient is extremely beneficial for women as it helps combat menstrual cramps. It is also found to improve fertility in men. So how can you reap the benefits of Vitamin E naturally. We’ve compiled a list of the top 8 Vitamin E rich foods to improve your overall health, skin and hair

  1. Sunflower Seeds

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In search of a healthy snack? All you need is a handful of sunflower seeds to munch on. Nutty, packed with essential nutrients including vitamin E, magnesium, copper, vitamin B1, selenium and a whole lot of fiber, it will take you a long way. You can also garnish your usual chicken or tuna salad with sunflower seeds, spruce up your eggs with this super seed or sprinkle a handful on your one pot meals.

  1. Spinach

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Considered to be one of the healthiest green leafy vegetables, spinach is home to several essential vitamins and minerals, especially vitamin E. Just half a cup of spinach has 16% of your daily requirement of vitamin E. You can eat spinach raw or toss it up in salads. Note to remember: Cooking spinach or steaming it prior to a meal can actually increase the amount of its nutrients.

  1. Vegetable Oils

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Olive oil, sunflower oil, wheat germ oil are among the best sources of Vitamin E. Did you know: Just 1 tablespoon of wheat germ oil holds 100% of your daily intake of Vitamin E? And 1 tbsp of canola oil contains 12% of the daily value required by the body. You should generally avoid vegetable oils, but when you need to amp up your vitamin E intake, these oils can be included in your otherwise healthy diet.

  1. Peanuts

Image result for PeanutsIf you love peanuts, you’re in luck! Peanuts are a great source of antioxidants, rich in monounsaturated fats, help prevent colon cancer and gallstones, and good for the heart too. In fact, 1/4th cup of peanuts contain 20% of the required vitamin E intake and eating peanuts lowers risk of weight gain.

  1. Almonds

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When you need a quick fix of energy, nothing beats a handful of almonds. 1 cup of almonds may be high in calories, but it provides almost twice the necessary amount of Vitamin E for the day i.e. 181%. Not a fan of raw almonds? You can drink up a glass of almond milk or top off a toast with almond butter.

  1. Shrimp

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We know what you’re thinking – seafood is a source of antioxidants? Yes, shrimp may be high in cholesterol but it is a low-calorie food which is rich in minerals and vitamins, especially Vitamin E. It is also high in vitamin D, vitamin B12, vitamin B3, selenium and copper. How to enjoy shrimp to get the maximum vitamin E intake? You can combine shrimp with chopped onions, tomatoes, chilli peppers, garlic, lemon juice, and a drizzle of olive oil on a bed of romaine lettuce.

  1. Hazelnuts

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An excellent source of vitamin E, hazelnuts contain 21% of the daily recommended value of vitamin E per day, as well as protein, vitamin A and vitamin C. Hazelnuts are exceptionally rich in folate and help lower LDL or bad cholesterol. They can be eaten on their own or added to cookies, chocolates, cakes and pies. You can also switch things up a bit and enjoy hazelnut butter.

  1. Broccoli

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This member of the cabbage family is a good source of protein and highly rich in vitamin E. Broccoli also contains anti-cancer properties, lowers bad cholesterol (LDL) and is one of the best detox foods. You can add some broccoli to soups or salads or serve steamed broccoli  as a side dish at the dinner table to enjoy its many health benefits. To keep its nutritional properties intact, you must cook broccoli at a low cooking temperature.

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