Vitamin E is a fat-soluble nutrient that plays a vital role in the proper functioning of many organs in the body. This powerful antioxidant protects the body from the harmful effects of free radicals and helps keep the immune system strong. In this article, we will discuss the foods that are rich in vitamin E and the benefits it provides to our health.

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Which Foods are Rich in Vitamin E?

  1. Sunflower Seeds Sunflower seeds are an excellent source of vitamin E, with 100 grams providing 35.17 mg of the nutrient. You can add them to your breakfast or snack on them during the day. Roasted and salted sunflower seeds can be a tasty treat, or you can mix them in curd, salad, parfaits, and oatmeal.
  2. Almonds Almonds are another great source of vitamin E, providing 25.63 mg per 100 grams. They can be added to baked goods, grains, or eaten as a snack. Vegetarians can also include almond milk in their diet to get a healthy dose of protein and vitamin E.
  3. Wheat Germ Oil Wheat germ oil is extracted from the center of wheat kernel and contains 20.32 mg of vitamin E per 100 grams. It is also rich in vitamins A, B, and D, making it a great addition to your diet.
  4. Peanut Peanuts are a good source of vitamin E, with 100 grams providing 4.93 mg of the nutrient. Avoid salty and flavored peanuts, and instead opt for plain roasted peanuts.
  5. Rice Bran Oil Rice bran oil contains 4.39 mg of vitamin E per 100 grams and is extracted from the hard outer brown layer of rice husk. It has a mild taste and high smoking point, making it ideal for stir-fries, soups, and dressings.
  6. Avocado Avocado is a delicious fruit that is also a good source of vitamin E. 100 grams of avocado provides 2.07 mg of the nutrient. It is also rich in healthy fats, making it an excellent addition to toast or salads.
  7. Spinach Spinach is a dark green leafy vegetable that is a great source of iron and vitamin E. 100 grams of spinach provides 2.03 mg of vitamin E. You can add it to soups or eat it fresh in salads.

Why Foods are Rich in Vitamin E?

Vitamin E is a fat-soluble vitamin, meaning it is absorbed by the body with fat in the diet. Foods that are rich in healthy fats, such as nuts, avocado, and oil, are excellent sources of vitamin E. If you are eating vegetables and fruits that are low in fat, such as butternut squash, spinach, and mango, make sure to consume a little healthy fat to ensure the absorption of vitamin E.

Health Benefits of Vitamin E

  1. Reduces the Risk of Heart Disease Research suggests that vitamin E can reduce the risk factors of heart disease such as high blood pressure and cholesterol levels. Vitamin E helps prevent the oxidation of LDL cholesterol, which can lead to the buildup of plaque in the arteries.
  2. Improves Lung Function Vitamin E can contribute to better lung function and improve some symptoms of asthma in children and adults. It helps reduce inflammation and improves lung function in people with chronic obstructive pulmonary disease (COPD).
  3. Relieves Menstrual Cramps Vitamin E can help reduce menstrual cramps and pelvic pain in women with pain or endometriosis. It helps decrease the intensity and duration of menstrual pain.


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