10 foods high in vitamin E
Vitamin E makes us prettier, protects against viruses and accelerates wound healing. Vitamin E is a powerful antioxidant. It strengthens hair and nails, improves skin condition and fights premature aging. That is why it is often referred to as the “beauty vitamin” and used in anti-aging cosmetics. The benefits of vitamin E don’t end there. In our body, it acts as a protective shield: it strengthens immunity, activates tissue regeneration, prevents blood clots, and increases the strength and elasticity of blood vessels. It also promotes the absorption of vitamins A and D. The recommended daily dose of vitamin E for adults is 15 mg per day. Pregnant women need about the same amount, and during lactation the need for vitamin E increases to 17-19 mg per day.
Foods rich in vitamin E
- Vegetable oil
- Almonds
- Pine nuts
- Broccoli
- Mangoes
- Sunflower seeds
- Avocado
- Peanut butter
- Atlantic salmon
- Paprika
Vegetable Oil
The vegetable oil is rich in vitamin E. Wheat germ oil is particularly rich in it: one tablespoon provides 135% of the daily dose of vitamin E. Above In addition, it lowers cholesterol levels, normalizes metabolism and strengthens the nervous system.
Almonds
Almonds can be eaten on their own or added to a variety of dishes. The rations of animal foods can be replaced by vegetable ones such as almond milk, almond oil or almond flour. 100 g of almonds contain 26 mg of vitamin E. They are also a valuable source of omega-3, protein, calcium and fibre. In addition, the fatty acids in almonds facilitate quick and easy absorption of vitamin E. Nutritionists recommend eating almond kernels with the brown rind. It has the highest concentration of antioxidant flavonoids.
Pine nuts
Like almonds, pine nuts are an excellent source of vitamin E. A handful contains 2.7 mg of vitamin E, which covers 18% of the daily requirement. Pine nuts are also rich in magnesium and phosphorus, which strengthens bones, boosts energy metabolism and improves performance. Pine nuts are also rich in vitamin A. It is fat-soluble and therefore combines well with vitamin E. But don’t overdo it, because pine nuts contain a lot of calories. Pine nuts taste good with pasta and casseroles, as well as in salads.
Broccoli
Broccoli is considered one of the best natural detoxifiers. It removes toxins, excess sugar, cholesterol and carcinogenic substances from the body. Broccoli is also rich in vitamin E, and 100g of it covers 10 percent of the daily intake of vitamin E. Broccoli can also be eaten raw, but is even healthier after gentle heat treatment. Broccoli should not be cooked for more than 5-10 minutes to increase the body’s vitamin content.
Mango
Not all fruits are rich in vitamin E, but mangoes are. Half a fruit contains 1.5 mg of vitamin E. That is 10 percent of the daily amount. The juicy, tasty tropical fruit can be found in almost every supermarket. When buying mangoes, pay attention to the condition of the skin. The mango peel must not be damaged.
Sunflower seeds
Just 43 g of sunflower seeds compensate for a day’s vitamin E deficiency. Although they contain no harmful cholesterol, sunflower seeds are almost 80% fat and are very nutritious. To get the most out of them, nutritionists recommend consuming raw, unpeeled seeds. Without the skin, they are harder to store, and when roasted, vitamins are lost and they become a source of “empty” calories.
Avocado
Simply add half an avocado to your meal to provide 14% of your daily vitamin E requirement and help keep you fuller for longer. The fruit can be added to a salad, spread on toast, made into a sauce or made into a sweet cream. Avocado also tastes great drizzled with lemon juice, salt and a pinch of freshly ground black pepper. Although avocados are high in fat, studies show that adding them to your diet can help you burn fewer calories and promote weight loss.
Peanut Butter
Peanut butter isn’t just a treat, it’s a balanced source of energy. It contains 25 percent digestible protein and only 20 percent carbohydrates. This makes it possible to consume peanut butter on a low-carb diet. In addition, peanut butter is rich in vitamin E. 100 g of peanut butter covers 45% of the daily requirement for this vitamin. By the way, making such a paste yourself is quite simple: for this, grind the peanuts in a blender for 10-15 minutes. If desired, refine with salt, honey or dark chocolate.
Atlantic Salmon
Salmon is packed with the “vitamin of youth”: A 200 g steak covers 16 percent of the daily vitamin E requirement. Salmon is also one of the top omega-3 and omega-6 fatty acids. Our body is not able to synthesize these itself. When we lack these substances, our hair becomes dull and dry and our skin thins.
Peppers
Even a medium-sized pepper covers 13 percent of the daily requirement of vitamin E. The peppers also contain a daily dose of the rare vitamin P, which strengthens the blood vessels. And she surpasses oranges and lemons in terms of ascorbic acid content. Adding peppers to the daily diet can restore the intestinal microflora, lower blood pressure and boost immunity. When choosing the peppers, you should look closely at the skin of the fruit. The fewer blemishes and dents it has, the better the vitamins are retained.
The best way to consume vitamin E
The necessary daily dose of vitamin E can be achieved without special supplements. Since almost all foods contain some amount of vitamin E, the risk of vitamin E deficiency is zero. Natural vitamin E is much more potent than its synthetic counterpart. Vitamin E belongs to the group of fat-soluble substances. To speed up and improve absorption, try combining low-fat vitamin E sources like broccoli or peppers with vegetable fats. It is enough to add a tablespoon of oil to the salad. People with a vitamin E deficiency can be affected if their absorption of fats is impaired. This can occur with cystic fibrosis and liver disease. In this case, supplementation is recommended to prevent deficiency, but only after consulting a doctor. Long-term vitamin E deficiency can lead to muscle weakness, impaired coordination, blurred vision and general malaise. According to nutritionists, vitamin E is even better absorbed when combined with another antioxidant, vitamin C.
It is involved in many processes in the human body. However, prolonged use in high doses can lead to hypervitaminosis. An excess of is accompanied by headaches, dizziness, increased fatigue, abdominal pain and blurred vision. During pregnancy, vitamin E, like other drugs, is used only on the recommendation of the doctor. Vitamin E is destroyed by sunlight, so food should be stored in a place where light does not enter. Of all vitamins, vitamin E is the least sensitive to heat treatment. However, it is advisable to reduce cooking times and use gentle cooking methods. For example by steaming, baking in the oven or braising. Cold-pressed oils contain the most vitamin E, so it is advisable to add them to the salad. Due to its properties, vitamin E is widely used in cosmetics. It is contained in various cosmetic products: serums, oils, creams, emulsions, balms. Vitamin E is a mandatory component of products for the treatment of sensitive and irritated skin, shampoos and hair masks, medicated nail polish. It is not called the “vitamin of youth” for nothing: vitamin E is used in anti-aging cosmetic lines as well as in preparations for the prevention and correction of age-related skin changes. Vitamin E makes the skin supple, increasing its elasticity and turgor. It is an effective skin pigmentation fighter and is therefore often used in skin bleaching products. In addition, vitamin E helps restore the epidermal barrier – it is used for burns and dry skin. The vitamin is also useful: it protects the skin from environmental damage and is found in various protective creams and frost-resistant lipsticks.
