Ever since the discovery of vitamin E as a way to prevent hair loss, it has become one of the most popular vitamins on the market today. This is because it not only offers many benefits for your skin and hair, but it also helps increase your energy levels by improving mood, memory, and cognitive function. Vitamin E can be obtained from a wide range of foods such as nuts, seeds, vegetable oils, and leafy green vegetables. Here are the top 10 vitamin E foods that you need to add to your diet.
Top 10 Vitamin E Foods
to Increase Your Energy Levels
1. Nuts and Seeds- One of the top vitamin E foods is nuts and seeds. Nuts are a rich source of vitamin E and have been shown to improve mood, memory, and cognitive function. They also provide minerals such as magnesium, selenium, calcium, iron, zinc, manganese, copper, and phosphorous. An ounce of nuts has around 40 per cent of your daily requirements for vitamin E.
2. Leafy Greens- Leafy greens are high in vitamin E as well as fibre and antioxidants which can help protect your skin from free radicals. They contain a variety of vitamins including A, C, K, folate, thiamin B6 niacin B12 riboflavin B2 beta carotene pantothenic acid biotin choline folic acid iron magnesium phosphorus selenium sodium chromium potassium iodine zinc
3. Avocado- The avocado is a good source of fat-soluble vitamins A D and E. It contains 20 milligrams per 100 grams which is around half the daily requirement for vitamin E in an average adult diet.
4. Olive Oil- Olive oil is a nutty-flavoured oil that contains 32 milligrams per tablespoon which is about 13 per cent of the daily requirement for vitamin E in an average adult diet
How to Eat More Vitamins E
Try to include these vitamin E foods in your diet daily.
Nuts and seeds: Almonds, cashews, hazelnuts, peanuts, walnuts
Vegetable oils: Canola oil, corn oil, soybean oil
Leafy green vegetables: Broccoli, spinach, kale
Beans and peas: Lentils, split peas
Vitamin E supplementation: Vitamin D3 gel capsules
Foods High in Vitamin E
1. Avocados
2. Nuts
3. Sunflower seeds
4. Leafy green vegetables
5. Sweet potatoes
6. Wheat germ oil
7. Canola oil
8. Peanuts and peanut butter
9. Dried apricots and apricots with no added sugar
10. Pecans
Benefits of Vitamin E
Vitamin E is a powerful antioxidant that helps to prevent damage to cells as well as fight free radicals. Vitamin E also helps lower the risk of heart disease and stroke, which are two of the most common causes of death in America today. Finally, vitamin E exhibits other health benefits such as lowering inflammation and blood pressure levels. If you're looking for ways to combat the ageing process while keeping your heart, skin, hair, memory, cognitive function, and mood healthy, then it's time to eat up!
1. Almonds
Almonds are an excellent source of vitamin E because they contain high amounts of alpha-tocopherol (vitamin E) and monounsaturated fatty acids. They also provide plenty of protein for stronger hair and nails. Almonds also have low calories along with being cholesterol-free, making them perfect for individuals on a diet or just watching their weight.
Side Effects of Vitamin E
Before you decide to add more vitamin E foods to your diet, know that it has some drawbacks. Vitamin E is a fat-soluble vitamin, which means that it can be stored in your body. This may cause your cholesterol levels to rise, which could lead to heart disease or stroke.
Some other side effects of vitamin E are skin irritation and allergic reactions. If you are pregnant or breastfeeding, you should talk to your doctor before adding any additional vitamin E food sources into your diet.
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