Foods to Increase Vitamin E Content in Your Diet
Introduction
Today, I will tell you about two hundred and eight foods that you can incorporate into your diet to increase the content of Vitamin E in your body. Vitamin E is essential for our body because it is an antioxidant that helps protect cells from damage and supports the immune system. Naturally, you can increase Vitamin E in your body by watching this video until the end.
Importance of Vitamin E
Some vitamins are fat-soluble, such as Vitamin A, Vitamin D, Vitamin E, and Vitamin K. In contrast, others are water-soluble, like the Vitamin B complex and Vitamin C. Vitamin E, scientifically known as tocopherol, is essential for our body. It acts as an antioxidant. By antioxidant, I mean that certain waste products are produced when our body functions, which we call free radicals or reactive oxygen species. These free radicals or reactive oxygen species can damage our body's organs and tissues if not neutralized. Vitamin E acts as an antioxidant and helps counteract these harmful effects.
Reactive oxygen species, or free radicals, are generated in various body parts and create oxidative stress. They affect the quality of our skin, eyes, ears, hair, joints, and bones. Vitamin E acts as an antioxidant, which means it helps eliminate these reactive oxygen species or free radicals from the body. This helps keep our body youthful. Age-related problems in our body tend to slow down if we maintain normal Vitamin E. Speaking of the content.
Recommended Daily Intake
We need about 15 mg of Vitamin E daily, equivalent to 15 milligrams. It is essential to take this amount regularly. While Vitamin E capsules and medicines are available, obtaining this vital vitamin naturally through our diet is even better. Along with consuming food, if we also take Vitamin D, it can help mitigate the side effects of medicines.
Eight Foods to Incorporate into Your Diet
So, today, I will tell you about eight foods you can incorporate into your daily routine. You can cook your meals using these ingredients. You can include it in your diet to address the Vitamin E deficiency.
Wheat Germ Oil:
So, let's first talk about one such food called wheat germ oil. It is a type of oil that is readily available these days. While safflower and sunflower oils also contain a decent amount of Vitamin E, wheat germ oil has the highest Vitamin E content. However, you should choose zero-oil cooking instead of oil if you have heart issues, high cholesterol or triglyceride levels, or are overweight. Let me tell you about some alternative or additional sources to incorporate into your diet.
Almonds:
One such essential food item is almonds. If you consume a handful of almonds, about 15 to 20 almonds, you get approximately 3 milligrams of Vitamin E, which fulfils half of your daily requirement. Almonds are rich in Vitamin E and contain other components like calcium, magnesium, manganese, phosphorus, potassium, and more.
Indeed, dry fruits are also packed with Vitamin E and have a good protein content, which makes them beneficial for the body. Almonds, in particular, can be easily consumed and used to maintain normal levels of Vitamin E.
Sunflower Seeds:
Let's now talk about the 233rd superfood, which is sunflower seeds. Consuming one sunflower seed provides us approximately 7.5 milligrams of Vitamin E, which fulfils a significant portion of our daily recommended allowance. You can even make a paste out of sunflower seeds and incorporate it into your meals to maintain adequate levels of Vitamin E.
Avocados:
Moving on to the fourth food or fruit, we have avocados. Avocados are considered an international fruit, although they are rare in domestic markets in India. However, they are readily available in metropolitan cities and on online platforms.
Avocados are a great source of Vitamin E, Vitamin C, Vitamin K, and Omega-3 fatty acids, making them a wholesome source of nutrients. Avocados are also rich in phosphorus, potassium, and calcium, making them a great source of these minerals.
Trying avocados is highly recommended as they help maintain cholesterol and triglyceride levels, preventing obesity and weight gain. Adding avocados to your diet is an excellent way to ensure an adequate intake of Vitamin E along with Vitamin C, Vitamin K, and Omega-3 fatty acids.
Peanut Butter:
Moving on to the 235th food, we have peanut butter, a spread made from peanuts. Peanut butter is commonly available in the market nowadays. It is believed that peanut butter has lower cholesterol and triglyceride content than regular butter in our needs. However, if you prefer natural foods and avoid artificial preservatives, you may make peanut butter at home using peanuts. It is easy to make and can be used to maintain a good Vitamin E content in your body.
Fish:
Finally, let's talk about the sixth food, which is fish. Fish, especially sea fish, is considered an excellent source of nutrients.
Salmon and tuna are commonly known to be rich sources of Vitamin E, along with high protein content and omega-3 fatty acids. Fish, including salmon and tuna, also provide us with Vitamin D. Additionally, coastal regions or areas connected to the sea, such as India's coastal regions, have a high fish consumption, including both varieties. However, if you have a history of heart problems or conditions related to cholesterol and triglycerides, it is advisable to avoid deep-fried fish. Instead, you can grill or bake the fish to maintain its nutritional content.
Red Bell Pepper:
The seventh food is red bell pepper, which refers to a variety of bell pepper with a red colour. In the market, you can find red bell peppers that are quite vibrant in colour, while yellow bell peppers are also available. These are often referred to as bell peppers. Red bell peppers are abundant in Vitamin E, capsaicin, other antioxidants, and capsaicinoids.
Spinach:
Spinach, or palak, is the eighth and final superfood for maintaining your Vitamin E content. Spinach is a green leafy vegetable that is not only delicious but can be easily incorporated into your diet. It is rich in protein, iron, and calcium.
Spinach also contains a good amount of fibre, which helps in preventing obesity. You can use spinach to prepare vegetable dishes or make spinach soup. It is a versatile ingredient that can be used comfortably.
Conclusion
As you can see, when incorporated into your diet, these eight superfoods can help ensure that you receive an adequate amount of Vitamin E. Vitamin E is an antioxidant and has anti-inflammatory properties, making it crucial for your bones and joints. Insufficient levels of Vitamin E in the body can lead to muscle pain and discomfort.
Vitamin E is also crucial for our eyes as it can help improve vision or prevent it from becoming blurry. If there is a deficiency of Vitamin E in the body, it can lead to various eye-related issues. Thank you.