Vitamins are one of the most important elements to keep our body functioning properly. Among all the vitamins, vitamin E is an important one. It’s not only a powerful antioxidant and anticoagulant but also plays a role in boosting the immune system and maintain a healthy condition for hair and skin. All the vitamins are available in nature. In the case of vitamin E, there are numerous food sources that offer a sufficient amount of the vitamin. It’s a fat-soluble micro-nutrient, so it’s better to consume healthy fats.
Food Sources of Vitamin E
While lots of foods offer vitamin E, I have compiled a shortlist of the top foods that are super rich in vitamin E. These foods also offer other nutrition for proper body functioning.
Fatty-Fish: Fish fat is one of the healthiest fats you can consume on a regular basis. Besides vitamin E, fatty fishes include omega-3 fatty acids that are incredibly important for our brain, eye, heart, and others. In fact, omega-3 fats are essential parts of our cell membranes. Sufficient amount of vitamin E and omega-3 fats can help to maintain glowing skin and healthy scalp.
Wheat Germ Oil: Among all the plant parts with vitamin E, wheat germ oil offers one of the highest contents. Other plant oils that offer vitamin E include sunflower, olive, coconut, and cottonseed oil, etc. These oils are super available everywhere. The ideal usage of these oils is for cooking.
Almonds: Almond is quite rich in nutrition. It offers tons of fiber that helps the digestive system. While the almond is better to eat raw, you can use other almond-derived solutions like almond milk, almond oil, etc.
Sunflower Seeds: Sunflower seeds are excellent and offer plenty of vitamin E. Sunflower oil is one of the healthiest edible oils. You can directly consume the seed as a snack, or use sunflower oil in your regular cooking.
Papaya: Papaya is rich in powerful antioxidants. For digestive issues, papaya works like a charm. Papaya can be eaten raw or as a fruit smoothie, whatever way you like. Some people even cook green papaya in some meat dishes.
Tomatoes: Tomatoes are quite a good source for vitamins like vitamin C and E. It’s also rich in lycopene – an antioxidant that can fight against cancer cells! Tomatoes are better eaten raw. How about sliding a slice of tomato in your sandwich? Tomato sauce is quite a popular choice.
Olives: Olive is another interesting fruit with various benefits. The fruit and the oil both have their own usage. Olives contain oleic acid which helps to regulate the cholesterol level in the blood. Add olives to salads, pizzas, or pasta for a touch of healthiness.
Swiss Chard: Swiss chard offers a good amount of essential vitamins like vitamin A, C, E, and K. There are also other nutrients like potassium, magnesium, iron, and fiber. Eat it whatever way you like. My favorite recipe is using it with a sandwich or as salads.
Broccoli: Broccoli is one of the healthiest vegetables that are rich in vitamin C, E, and K. Thanks to the popularity, there are tons of recipes that use broccoli. You can easily make broccoli a part of your meal.
Red (Or Green) Bell Peppers: It contains zeaxanthin and lutein that contribute to eye health. It’s also a decent source for iron and vitamin C. The hot taste can easily be enjoyed with leafy salads and grains. How about adding them to your breakfast omelet?
Garlic: Garlic is well-known for its health-boosting properties. Garlic offers immense benefits like regulating the heart and blood, preventing different types of cancer, inflammation, different skin conditions and others. It is rich in antibacterial elements as well. It is truly one of the best medicines in nature. Use a couple of pieces of garlic in your food. Garlic sauce is quite enjoyable!
Oysters: Oysters are high in zinc. Zinc is one of the key micro-nutrients that our body requires for proper functioning. A dozen oysters are more than enough to stuff your body with 500% of your daily zinc requirements.
Wrapping It Up
These are the foods that are rich in vitamin E and other nutrients. When you are choosing which food to eat, make sure that it complements your overall diet AND you like eating it. Otherwise, there’s no way you are going to continue eating the food in the long term. The good thing is, you can include multiple of these items into your regular diet! Whatever you do, make sure to research enough and ensure that you are getting the right amount of nutrients from your regular diet. Again, your diet should not be your enemy. Focus on the long-term solution and enjoy a healthy life.