10 Vitamin E rich foods to include in your diet
Vitamin E is an important antioxidant compound that helps boost the immune system and protects the body from oxidative stress. If you are getting enough vitamin E in your diet, it will help to protect you against heart disease, cancer and liver disease, and recent research studies have also suggested that vitamin E may reduce the risk of Alzheimer’s too. Vitamin E is also essential for healthy skin and eyes. You can buy vitamin E supplements, but there really is no need to take supplements, because there plenty of natural sources that will provide vitamin E for you. The recommended daily intake of vitamin E for adults is 15mg. Here are ten of the best vitamin E rich foods to add to your diet.
Nuts are well-known for the high levels of vitamin E they contain, and the best of all are almonds, but all nuts will help you achieve your vitamin E target. A one cup serving of almonds will contain more than enough vitamin E for the day, and hazelnuts contain 21% of the daily recommended amount in every ounce.
Tofu, which is made from curdled soymilk, is another great vegetarian source of vitamin E. Tofu can be used to create both savoury and sweet dishes and a 100 gram serving will provide you with over 5mg of vitamin E.
3. Leafy green vegetables
Leafy green vegetables are another source of vitamin E and a food that many of us don’t get enough of. Pile your plate high with greens, because they will provide you with around 10% – 15% of your daily requirement for vitamin E in one serving. They are also a source of many other vitamins and minerals and fibre and they don’t contain many calories.
Avocado is one the most delicious vitamin E rich foods and it also contains a good supply of vitamin C and K and plenty of heart healthy fats. Mash it up to make a dip or add it to a sandwich or a salad, and a 110g serving of this tasty fruit will provide you with 4mg of vitamin E.
Seeds contain many of the vitamins and minerals that we need to survive and they can be eaten as snacks, added to smoothies or used in cooking and baking. Sunflower seeds are one of the best for their vitamin E content; they contain nearly 70 milligrams in every 100g serving. Other seeds that will provide you with some of your daily vitamin E requirement include sesame, pumpkin and squash seeds.
6. Dried herbs
Most people think of herbs only in terms of the flavour that they add to food, but they also add a boost of vitamins and minerals too, like vitamins A, E, B, C, and K, phosphorus and iron. A single serving of dried herbs like parsley, oregano, or basil, will add 1% of your daily requirement of vitamin E, as well as all those wonderful flavours.
If you include olives in your diet, you’ll soon be well on your way to achieving your daily recommended amount of vitamin E. Olives also contain high levels of monounsaturated fats that are good for the heart and the digestive system. A 100g serving of green olives will provide you with 18% of the vitamin E that you need to keep your body healthy.
Seafood is another good source of vitamin E and it will form an important part of a balanced and healthy diet. Eat 100g of shrimps and you will be getting about 11% of your daily recommended amount of vitamin E and the same sized serving of oysters will provide you with around 7%. Rainbow trout and swordfish are a good source of vitamin E too. Swordfish contains 10% of your daily requirement.
Tomatoes are a great source of nutrients and, if you eat sun-dried tomatoes, or you use tomato paste, you will get a concentrated dose of all that goodness. A quarter cup of tomato paste contains nearly 3mg of vitamin E. That’s one fifth of the vitamin E you need every day. Tomatoes also contain antioxidants, magnesium, potassium and phosphorus as well as vitamins A and C.
Mangoes are a delicious and colourful tropical fruit that is loaded with minerals, vitamins and antioxidants. The fruit is a good source of copper, potassium and vitamins A and C, and a medium sized mango will also deliver just fewer than 2.5mg of vitamin E, that’s around 11% of your daily requirement that you will be getting from just a single piece of fruit.
What are your favourite vitamin E rich foods?
Stay happy and healthy!