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5 Vitamin E Rich Foods

Vitamin E is a group of fat-soluble essential nutrients which come from plants. Vitamin E protects healthy polyunsaturated fats from oxidation or going ‘rancid’, and vitamin E also plays as an antioxidant in cell membranes. It’s a necessary vitamin to help protect cells against free radical harm. Fat-soluble vitamin E is present in very high amounts in vegetable oils, nut oils, nuts, seeds, and nut butter. Fish and abalone are other good sources.

1. Almonds

Almonds are one of the best vitamin E foods. Almond skins, especially, contain a unique combination of plant compounds called flavonoids, which promote E’s antioxidant effects.

48 percent DV per serving

1 ounce: 7.3 mg (48 percent DV)

100 grams: 26 mg (171 percent DV)

2. Sunflower seeds

Sunflower seeds are easily one of the best food sources of vitamin E. Vitamin E cuts the danger of plaque increase on blood vessel walls, which reduces your probability of a heart attack or stroke and allows free blood run to both your heart and brain.

66 percent DV per serving

1 ounce: 10 mg (66 percent DV)

100 grams: 35 mg (234 percent DV)

3. Hazelnuts

Hazelnuts are full of vitamin E and folate. Vitamin E helps in cell and energy metabolism, while folate aids in DNA synthesis and fix. Hazelnuts are also a wealthy source of magnesium, calcium, and potassium.

28 percent DV per serving

1 ounce: 4.3 mg (28 percent DV)

100 grams: 15 mg (100 percent DV)

4. Avocados

Avocado is one of the tastiest sources of vitamin E. It is also high in B complex vitamins, vitamin C, K, and numerous essential minerals. Avocados are very versatile. You can add them to your salad or sandwich or mash them to make a delicious dip.

14 percent DV per serving

Half a fruit: 2.1 mg (14 percent DV)

100 grams: 2.1 mg (14 percent DV)

5. Spinach

Spinach is a versatile health booster. With vitamin E and numerous more antioxidants and essential nutrients, spinach is also amid the most accessible foods to use. Make it a part of salads, sandwiches, pasta dishes and much more.

4 percent DV per serving

1 cup: 0.6 mg (4 percent DV)

100 grams: 2.0 mg (14 percent DV)

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