Vitamins E, otherwise known as tocopherol comes in four different forms. To explain further, Vitamin E is a fat-soluble anti-oxidant that can only be consumed by the body in the form of food supplements. The most well-known benefits of Vitamin E mostly lie in its capacity to protect the body against air pollutants, premenstrual symptoms, cataracts, diabetes, and neurological disorders like Alzheimer’s.

What is so special then about the anti-oxidant properties of Vitamin E? Antioxidants combat free radicals—the unstable compounds that can damage the cell structures in the body. Vitamin E also improves a person’s immunity levels and reduces cholesterol levels as well as the risk of the development of certain cancers.

When it comes to food, there are a bunch of them which contains high levels of Vitamin E. Read on to know which ones you need to incorporate in your daily diet to up your level of Vitamin E in your system.

1. Almonds

Almonds are amongst the richest natural sources of Vitamin E. A hundred grams of almonds can contain 26.2 milligrams of Vitamin E. Raw almonds are preferred; alternatively, you may also try almond milk or even almond oil.

2. Cooked Spinach

Not the most loved vegetable of choice of many people, but is certainly loaded with Vitamin E. In fact, spinach is one of the best green, leafy vegetables in the entire world. A cup of boiled spinach can already fulfil about 20% of your Vitamin E requirement for the day.

3. Avocados

Avocados are rather tasty and most people are fond of eating it. They can be easily incorporated into your everyday diet by means of sandwiches and salads.

4. Plant Oils

Plant seed oils are known to be very good sources of Vitamin E. In fact, a tablespoon of wheat germ alone can fulfil 100% of your daily Vitamin E requirement. Another example is sunflower oil which offers about 5 milligrams of Vitamin E and can also be used in cooking.

5. Cooked Broccoli

Broccoli is a great detox food. A cup of steamed broccoli can cover about 4% of your Vitamin E requirement for the day.

6. Raw Seeds

Examples of these include pumpkin seeds, sesame and sunflower seeds to mention a few. Eat these seeds as a snack or garnish your salad with it.

7. Swiss Chard

A cup of Swiss chard green that’s been boiled can provide for 17% of your daily Vitamin E needs.

8. Mustard Greens

Apart of Vitamin E, mustard seeds are also packed with other nutrients like Vitamins A, K and C. A cup of boiled mustard greens can cover roughly 14% of your daily dietary requirements for Vitamin E.

9. Kale

Another powerhouse provider of Vitamin E, a cup of Kale can provide you with about 6% of your Vitamin E requirements for the day.

10. Hazelnuts

Hazelnuts can double as the perfect snack after a long and tiring day. A single ounce of hazelnut can provide you with 20% o your daily Vitamin E needs.

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