8 Vitamin E-rich foods that Improve Your Immunity & Make Your Skin Glow
© iStockEver felt tired and sick despite eating right and working out daily? Popping supplements for endurance might not be the energy fix your body needs. The villain could be the free radicals accumulation in the body. What does that mean? The rise of pollutants—like cigarette smoke, ultraviolet light and smog—isn't doing any good to your health. Hope we're all on the same page with that thought.
Pollutants are rather exposing your body to harmful molecules called free radicals, which can attack and weaken cells. These molecules can build up in the body and over time they make your immune system weak and prone to heart diseases, cancer and other health conditions.
To fight them, scavengers called antioxidants are required by the body.
Table of Contents
Why Vitamin E Specifically?
The primary role of vitamin E is to scavenge free radicals. It is found in almost all foods. Unless there are any nutrition impairment issues, it is unlikely to get its deficiency. Awing to its benefit everyone should try to eat plenty of whole foods rich in vitamin E.
Food Sources of Vitamin E to be added to the diet
When people know about the health benefits of any vitamins, they often resort to the easy way of taking supplements. But these pills are only supposed to be taken only if there is any deficiency or if the doctor prescribes them.
Different foods contain varied vitamin E content. They can be chosen as per suitability and included in daily diet.
1. Sunflower seeds
100 g of sunflower seeds contains 35.2 mg of vitamin E (234% DV).
Sunflower seeds are abundant in healthy fats like polyunsaturated fat and monounsaturated fat which are beneficial in improving heart health. It is also rich in fibre which lowers the bad cholesterol in the blood. It also has protein which helps to stay active whole throughout the day.
Snack on something healthy.
100 g of almonds contains 25.6 mg of vitamin E (171 % DV). Almonds are the best source of vitamin E and are rich in healthy fats, fibre, protein and others. They protect the cells from oxidation and prevent premature ageing. It also has high magnesium. Almond oil is popularly used for hair care and skin care routine because of its high vitamin E content.
Crunchy, flavourful almonds can be either used for snacking or can be added as a garnish in desserts or even used in making curries and halwas or added in milkshakes or smoothies.
100g of peanuts contains 8.33 mg of vitamin E (56% DV). Peanut is a popular snack. It is low in carbs and is a rich source of vitamin E. Therefore it is good for people who are watching their weight and who have type 2 diabetes. They are also rich in biotin, copper, niacin, folate, manganese, thiamine, phosphorus, and magnesium. It has healthy fats that lower cholesterol levels.
What's more amazing it is vegan and cheap! So what's stopping you?
Well, something for non-veg lovers too. It is a tasty option for including vitamin E-rich foods in the diet.100 g of salmon contains 0.99 mg of vitamin E (8% DV). It is an abundant source of vitamin E and omega-3 fatty acids which help to boost immunity. It also helps curb rheumatoid arthritis symptoms and improves cognitive function, may improve memory etc.
Not a salmon fan? Wondering how to include them in the diet? Here's something you can try.
Avocado gained popularity in recent times due to its rich vitamins, minerals, good fats and less calorie. 100g of avocado contains 2.07 mg of vitamin E (14% DV). Avocados are abundant in fibre, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate which helps in maintaining overall health. The fibre present keeps the digestive system in order and increases gut-friendly bacteria in the colon. A healthy colon is very important for overall health. They also have heart-protective good cholesterol and decrease levels of bad cholesterol, making them very good for heart health.
They can be included in diets in the form of salads, dips, guacamole or on toast etc. If unable to have the fruit as such, try avocado oil which can be easily included in the diet.
Sunflower oil is used in most Indian households for cooking. As it has high vitamin E content, sunflower oil prevents dangerous free radicals from oxidizing the body’s cholesterol. Also the monounsaturated fats and linoleic acid prevent heart diseases. It is also good for immunity. 100 g of sunflower oil has 41.08 mg of vitamin E.
Use cold-pressed oils for their maximum benefits.
100g bell pepper contains 0.37 milligrams of vitamin E.
Red bell peppers contain antioxidants lutein and zeaxanthin which helps in maintaining eye health. They also are rich in iron and vitamin C which helps in preventing anaemia.
They are mainly used as topping for pizzas, burgers, pasta and nachos, as filling in burgers, wraps, samosas and burritos or in salads etc. Add more of these next time to have vitamin E-rich foods in the diet.
Looking for an easier way amongst the hustling?
Amongst the plant oils, wheat germ oil has the highest content of vitamin E.
One tablespoon of wheat germ oil provides 20 milligrams of vitamin E, which is more than sufficient for an adult man in a day. It gives the necessary immunity build and helps in maintaining health. Other than vitamin E, it is also a minor source of vitamin K.
It can be included in the diet by using as a salad dressing or can be drizzled over pasta etc.
Vitamin E is a nutrient that is key for reproduction, vision, brain, skin, and blood. It can also help in building or maintaining immune function, and eye health, and avoid inflammation in the body and coronary heart problems.
- What makes it stand out is its antioxidant potential. They can protect the body from the harmful free radicals which may cause cancer and heart disease.
- It might also help with the decline of Alzheimer’s disease.
- It decreases the risk of progressed age-induced macular degeneration.
- Including Vitamin E foods or supplements also reduces the nerve pain associated with its deficiency.
- Vitamin E helps reduce pain in women during the menstruation cycle. It aids in preventing cramps and pelvic pain.
- It decreases inflammation
- Helpful for people suffering from asthma problems and symptoms by bettering lung function.
- Beneficial for brittle nails, preventing cracking, yellowing of nails and dry skin around them.
- It helps with healthy hair growth and minimises hair loss by reducing oxidative stress on the scalp.
One may be wondering that if they are supplementing themselves with Vitamin E, then what is the necessity to include Vitamin E-rich foods in their diet? The reason is, there are natural and synthetic vitamin- E. The natural is sourced from vegetable oil like soybean oil, while the synthetic is derived from petrochemicals.
Supplements can use both natural and synthetic forms. One may not know the source from which it is derived. It is always advisable to have natural Vitamin E food sources as the natural forms have better purity and have greater than 3 times more biological activity than their synthetic forms.
The bottom line
Vitamin E is one of the important vitamins required by the body. It is a powerful antioxidant, protects heart health, builds immunity, speeds up wound healing and treats other skin ailments like itching, eczema, scars, burns, and psoriasis. The deficiency of vitamin E can cause many problems like neuromuscular and neurological issues, anaemia, cataract and a decrease in sex drive etc.
The maximum tolerable upper limit of vitamin E is 1000mg/day for an adult. Overdose can cause muscle weakness, nausea, fatigue, and diarrhoea. Do not be under the impression that supplements termed "natural" or "herbal" are safe. Check with a medical practitioner before starting the usage of any pills.
Disclaimer: Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon.in/Amazon.com sites, as applicable at the time of purchase, will apply to the purchase of this product.
FAQs
Avocado has the highest content of vitamin E among fruits. Then comes mangoes and kiwis. All three fruits are a very good source of vitamin E and are best for people having nut allergies.
Meats, dairy, leafy greens and fortified cereals are all great sources of Vitamin E that can be included in daily diet. Apart from this, it can also be supplemented through capsules or drops. Adults' recommended daily amount of vitamin E is 15 milligrams a day.
It is usually caused by insufficient dietary intake or by a disorder causing fat malabsorption in people. The deficiency causes mild hemolytic anaemia and neurologic issues.
Vitamin E helps to protect the skin against ageing, inflammation, and sun damage. The fat-soluble antioxidant is important for maintaining healthy skin and a strong immune system.
Vitamin E deficiency may cause defective reflexes and coordination, difficulty walking, and muscle weakness. Premature infants with this deficiency sometimes tend to develop a serious form of anaemia.
Vitamin E may cause side effects at high doses ie: 400 units or more per day or for a long period. In these situations, nausea, diarrhoea, stomach cramps, tiredness, dizziness, blurred vision, and headache may occur.
Yes. It is because of this property that people who are taking warfarin (which is a blood thinner) should not consume vitamin E alone. it’s always a good idea to check with a medical practitioner before starting the consumption of supplements.