Vitamin E Sources And Health Benefits - Vitamin E Rich Foods
Vitamin E Sources And Health Benefits - Vitamin E Rich Foods

Many types of nutrients are needed to maintain the functioning of the body. Vitamin E is also one of the same nutrients. If there is deficiency of Vitamin E in the body, then there can be many health related problems. Therefore, in this article of Stylecrase, we will not only explain the benefits of Vitamin E, but will also give information about foods containing Vitamin E. Keep in mind that vitamin E-rich foods can help protect against diseases. Also, if someone is ill, vitamin E-rich foods can reduce some of his symptoms. At the same time, if someone’s condition is serious, then medical treatment is necessary.

Before you know the benefits of Vitamin-E, let us know what Vitamin-E is.

What is Vitamin E?

Vitamin-E is a fat soluble vitamin. It is also an effective antioxidant. Vitamin-E protects the body’s tissue from damage from free radicals. Free radicals can damage cells, tissues, and organs. Vitamin-E is also required for body immunity. It can also protect the body from infections caused by viruses and bacteria ( 1 ) ( 2 ). You will be given the necessary information in this subject below in the article.

Learn the benefits of Vitamin E in the next part of the article.

Benefits of Vitamin E

Before you know about the source of Vitamin E, it is important to know what are the benefits of Vitamin E.

  • Cancer: According to a scientific study, Vitamin-E has anti-cancer properties ( 3 ) ( 1 ). At the same time, some research has also found that vitamin-E does not play a role in preventing cancer ( 4 ). On this basis, it can be said that whether vitamin E can completely prevent cancer is not yet completely clear. More research needs to be done in this regard.
  • For heart : Vitamin-E may be beneficial for heart disease. According to some research, vitamin-E intake may reduce the risk of cardiovascular diseases. Despite this, there remains doubt about this benefit of Vitamin-E. In the absence of accurate scientific evidence, it would be a little difficult to say how beneficial vitamin-E can be for the heart ( 4 ). Before taking vitamin-E supplements for the heart, it is good to consult a doctor once.
  • Eyes of disorder to order: can cause some eye disorders such as age-related degeneration Makyulr (Age-related macular degeneration-AMD ) and cataract blindness with increasing age. The benefits of Vitamin E can be seen here. Supplements of vitamin-E with antioxidants, zinc, and copper are believed to reduce the risk of blindness in individuals suffering from AMD ( 4 ). On the other hand, a research published on the website of NCBI (National Center for Biotechnology Information) has found the effect of vitamin-E on cataracts to be skeptical ( 3 ). In such a situation, before taking any type of vitamin-E supplement for the eyes, consulting the concerned doctor will be an appropriate option.
  • For the skin: Vitamin-E can also be beneficial for the skin. Vitamin-E is used in many cosmetic products. According to some research, it can relieve skin problems such as Xerosis i.e., skin dryness, Atopic Dermatitis i.e. itching and swelling problem and ulcers on the skin ( 5 ) ( 6 ) ). At the moment, further research is still needed in this regard ( 7 ). For this, vitamin-E-rich oil or cream can be used on medical advice.
  • Immunity to for: Vitamin E immune system can also help to strengthen. It can help prevent viral and bacterial infections ( 1 ). Especially, it can be very beneficial for the elderly. Vitamin-E is an important nutrient for immunity ( 8 ).

Now that the benefits of Vitamin E have been known, then it is time to learn about the source of Vitamin E. In this part of the article, we are giving information about foods containing vitamin E.

Vitamin E Rich Foods

After knowing the benefits of vitamin E, it is possible to include it in the diet. Although vitamin E capsules are available in the market, it is better to use natural things for the source of vitamin E. Therefore, below we are giving information about foods containing vitamin E, which are naturally sources of vitamin E.

1. Wheat Germ Oil

This content may be new to some people. Vitamin-E is also present in wheat germ oil. You can use it as a topping in salads, pasta and many other food items.

Vitamin E the amount per 100 grams – 149.40 mg ( 9 ).

2. Almonds

Almonds are also a good source of vitamin-E. Its benefits can be enjoyed by including almonds in the diet. Apart from this, almond oil or milk can also be consumed. Almond oil can also be applied to hair and skin.

Vitamin E the amount per 100 grams – 25.63 mg ( 10 ).

3. Avocado

Avocado also contains vitamin-E. Avocado is a nutrient-rich fruit and can be eaten in many ways. Avocado intake may be a good option to include vitamin-E in your diet .

Mode of intake :

  • Avocado can be eaten directly by peeling and removing its seeds.
  • Mash avocado in exchange for butter on sandwiches.
  • Avocado smoothies can also be consumed.

Vitamin E the amount per 100 grams – 2.07 mg ( 11 ).

4. Sunflower Seeds

Sunflower seeds are also good sources of Vitamin-E. Sunflower seeds have many health benefits, however, be sure to remove the skin completely. Intake with peels may cause abdominal pain and vomiting ( 12 ).

Mode of intake :

  • Raw can be consumed by removing the peel of the seed.
  • It can be roasted and eaten as a snack.
  • It can also be eaten with sandwiches, pasta and other foods.

Quantity of vitamin per 100 grams – 35.17 mg ( 13 ).

You For more information sunflower ‘s seeds can read the article written on.

5. Spinach

Eating green vegetables can also be beneficial for vitamin-E. Many green vegetables contain vitamin-E and spinach is one of them. Spinach is a source of not only vitamin-E but also many other nutrients such as protein, magnesium and calcium. Spinach is quite beneficial for health.

Mode of intake :

  • Potatoes spinach vegetable intake can be.
  • Spinach soup or juice can be drunk.
  • Spinach vegetable with cheese can be eaten and eaten.
  • Spinach greens can be cooked and eaten.
  • Spinach can be eaten by making it with lentils.
  • You can also eat spinach paratha.

The amount of vitamin per 100 grams – 2.03 mg ( 14 ).

6. Peanut Butter

Peanut butter is a good choice if one has to work hard without consuming vitamin-E. However, it also contains calories, so its limited intake can be beneficial.

Mode of intake :

  • Peanut butter can be consumed by applying it to bread.
  • Peanut butter can also be eaten with bread.
  • Peanut butter can also be eaten as such.

Vitamin E the amount per 100 grams – 9.1 mg ( 15 )

7. Hazelnut

Vitamin E ‘s Hazelnut intake can be. It is also a good source of not only vitamin-E but also many other nutrients like – protein, fiber and calcium. Hazelnut can be helpful in keeping the body healthy.

Mode of intake :

  • Hazelnut can also be eaten as such.
  • It can also be roasted and eaten.
  • It can also be eaten by mixing it in smoothies or shake.

Vitamin E the amount per 100 grams – 17.5 mg ( 16 ).

8. Pine Nuts

Pine nuts are also known as chilagoja. It also contains essential nutrients like iron, calcium and protein along with vitamin-E. Like other nuts, it can also be beneficial for health.

Mode of intake :

  • It can be eaten raw.
  • It can also be roasted and consumed.
  • It can also be consumed by adding it to salad or smoothie.

Vitamin E the amount per 100 grams – 9.33 mg ( 17 ).

9. Dried Apricots

Dried apricots contain fiber as well as many essential vitamins, including vitamin-E ( 18 ). Where fiber can aid digestion ( 19 ). At the same time, vitamin-E can be beneficial for health as well as skin ( 20 ).

Mode of intake :

  • Dried apricots can be consumed directly.
  • It can also be eaten with salad.

Vitamin the amount per 100 grams  4.33 mg.

10. Kiwi

Kiwi not only contains vitamin-E, it is also a good source of vitamin-C ( 21 ). Vitamin-C present in kiwi can also be beneficial for immunity.

Mode of intake :

  • Kiwis can be peeled and eaten like this.
  • Kiwi juice can also be consumed.
  • Kiwi can be used in fruit salad .
  • Kiwi smoothies can also be consumed.
  • You can also eat kiwi ice cream.

Vitamin E the amount per 100 grams – 1.46 mg ( 22 ).

11. Brokley

Speaking of vegetables, broccoli is also one of the healthiest foods. Although broccoli has a lower vitamin-E content than other foods, it also contains essential nutrients such as vitamin C, fiber, and potassium, which can help keep the body healthy ( 23 ) .

Mode of intake :

  • Broccoli vegetable can be prepared and eaten.
  • Broccoli can also be consumed by adding it to the soup.
  • Broccoli can also be fried and eaten.

Vitamin E the amount per 100 grams – 0.78 mg ( 24 ).

12. Tomatoes

Tomato can enhance the taste of any vegetable. Apart from enhancing the taste, it is also beneficial for health. Tomatoes contain vitamin-A and vitamin-C as well as an antioxidant called lycopene ( 25 ). Also, vitamin-E is also present in it, but in very small amounts.

Mode of intake :

  • Tomatoes can be consumed by adding them to the vegetable.
  • Tomatoes can be used in salads and sandwiches.
  • Tomato sauce can also be consumed.
  • You can also drink tomato soup.

Vitamin E the amount per 100 grams – 0.54 mg ( 26 ).

13. Parsley / Thyme

Parsley also contains vitamin-E, but less than other foods. In addition, it also contains nutrients like vitamins A, C, K and potassium ( 27 ).

Mode of intake :

  • Parsley can be eaten with salad.
  • Parsley can be consumed with peanut butter, cheese dip or sauce.

Vitamin E the amount per 100 grams – 0.75 mg ( 28 ).

14. Organo

Organo can also be consumed for vitamin-E . It can also be one of the easiest options to include vitamin E in food.

Mode of intake :

  • It can be eaten with salads and sandwiches.

The amount of vitamin per 100 grams – 18.26 mg ( 29 ).

15. Olive or Olive

Olives can also be beneficial along with olive oil. It contains Vitamin-E, so it can be beneficial for health.

Mode of intake :

  • It can be eaten with sandwiches or pizza.
  • Olive oil can be used for cooking.
  • Olive pickles can be consumed.
  • Olive oil can also be used for skin and hair.

Vitamins of volume per 100 grams – 3.81 mg ( 30 ).

Note : If anyone is allergic to any of the foods mentioned above, do not consume that food item. If anyone feels uncomfortable after consuming vitamin-E-rich foods, contact the doctor immediately. If a person is taking any particular type of medicine, consult a doctor before taking vitamin E capsules or vitamin E-rich foods.

These were some vitamin E-rich foods. Now it is time to know if there is deficiency of Vitamin E in the body, then what diseases can happen.

Vitamin E deficiency diseases

Read below about vitamin E deficiency diseases ( 4 ).

  • Crohn ‘s disease (Crohn’s Disease) – It can cause inflammation in the digestive tract. Its symptoms include diarrhea, fever, and weight loss ( 31 ).
  • Cystic Fibrosis (Cystic Fibrosis) – It is a disease of the lungs. It is hereditary and if a member of the family has this problem, it can happen to any other person of the same family. Supplements of vitamins (A, E, K and D) can be given in it ( 32 ).
  • There may also be nerve and muscle problems.
  • Visibility may decrease.
  • Vitamin E deficiency can also weaken the immune system.

In the next part of the article, know how much vitamin E the body needs.

How much vitamin E do you need?

The amount of vitamin E required each day depends on the age of the person. Below we are sharing a list of him ( 1 ) ( 4 ).

CATEGORY CHILDREN AND ADULTSQUANTITY PER DAY
From birth to 6 months4 mg
Children from 7–12 months 5 mg
Children from 1 to 3 years old 6 mg
Children from 4 to 8 years old7 mg
Children 9–13 years old11 mg
Teens up to 14-18 years old 15 mg
Adult15 mg
Pregnant woman15 mg
Lactating woman19 mg

Note : One should also consult a doctor about the amount of vitamin-E. The doctor will give information about its intake according to the health of the person.

Read in the next section of the article how vitamin deficiency can be prevented.

Measures to avoid Vitamin E deficiency

  • To prevent vitamin-E deficiency, take vitamin-E-rich foods such as vegetables and fruits.
  • Eat dry fruits containing vitamin-E.
  • Vitamin E capsules can also be consumed as per doctor’s advice.

The benefits of vitamin E can be to protect the body from diseases. Also, keep in mind that excessive intake can also cause harm. Therefore, consume vitamin E correctly and according to the doctor’s advice. If a person is allergic to any vitamin E-rich foods, do not consume that particular food item. Keep in mind that vitamin E can prevent some diseases, not cure them. Medical treatment is necessary for any serious disease. Also, if a person wants to consume vitamin E capsules, then medical advice is necessary. If you have any questions or suggestions regarding this subject, please share with us through the comment box below.

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