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Vitamin E is significant for structural and functional maintenance of cardiac, skeletal and smooth muscle. It also plays a very important role in the formation of red blood cells. Let us more about this essential vitamin and the top sources of vitamin e that can be included in our diet.

Vitamin E is a fat-soluble nutrient that contains antioxidant properties. The important task of this vitamin is to protect cells from free radicals. Our body needs vitamin E to boost immunity, to fight against bacteria and viruses.

Vitamin E deficiency leads to nerve and muscle damage, vision problem, loss of control in body movement, muscle weakness, loss of feeling in the arms and legs. The common symptoms of deficiency may be greasy stools, inability to secrete bile or chronic diarrhoea.

According to National Institute of Health, the Recommended Daily Allowance and intake are listed below:

Birth to 6 months – 4 mg (6 IU)

Infants 7 to 12 months – 5 mg (7.5 IU)

Children 1 to 3 years – 6 mg (9 IU)

Children 4 to 8 years – 7 mg (10.4 IU)

Children 9 to 13 years – 11 mg (16.4 IU)

Teens 14 to 18 years – 15 mg (22.4 IU)

Adults – 15 mg (22.4 IU)

Pregnant women – 15 mg (22.4 IU)

Nursing mothers – 19 mg (28.4 IU)

Sources of Vitamin E

Sunflower seeds

Sunflower seeds are rich in vitamin E and other essential nutrient such as magnesium, copper, calcium, vitamin B1, selenium and fibre. Sunflower seeds are healthy snacks, it can be eaten raw or roasted. It can be added in salads, pickle, stirred fried veggies, bacon, or any of the favorite dishes. Per cup of sunflower seeds contains 49.1 mg which is 237% of DV.

Pumpkin

Pumpkin is a great source of vitamin E, also low in saturated fat and cholesterol. Increased consumption of fresh pumpkin increases energy, promotes a healthy complexion and hair growth. It also reduces the risk of obesity, diabetes, and heart disease. One cup of cooked pumpkin provides vitamin E 9% of DV.

sources of vitamin e
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Peanuts

One ounce of peanuts provides 20% of Daily Recommended Value of vitamin E. Peanut butter is a healthy food that you can include in your diet and it also boosts your metabolism. 1 tablespoon of peanut butter on your daily diet helps you to reduce tummy (bloating) after pregnancy and overall weight.

How to make peanut butter

Ingredients

  • 2 cups roasted shelled peanuts
  • ½ teaspoon salt
  • 1 or 2 tablespoon oil
  • 1 or 2 tablespoon honey
  • ½ teaspoon cinnamon

Method

  1. Take roasted peanuts in a jar.
  2. Blend the peanuts until they are ground well.
  3. Peanut butter looks like gritty and dry.
  4. Stop the process and scrape down the sides and bottom of the bowl.
  5. Again process for few minutes.
  6. Add salt, honey and oil.
  7. Process for 1 or 2 additional minutes.
  8. Transfer the peanut butter to a storage container.

You can add peanut butter to bread, fruits, cereals, vegetables, crackers, and also with sandwiches.

Peanut butter
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Broccoli

Broccoli belongs to cabbage family that contains good amounts of protein and vitamin E. Cooked broccoli provides even more vitamin E than eating raw. 1 cup of cooked broccoli gives 2.26 mg which means 15% of the Recommended Daily Value. You can also add broccoli with peanuts butter, cup of raw fruits, or with a cup of white beans.

To get the maximum amount of vitamin E from broccoli, it can be stir fried with other vegetables like carrot, bean sprouts, bell pepper, or with snap peas.

Broccoli

Avocado

Avocado is a fruit that offers nice flavour and nutritional benefits. One whole avocado contains 4.16 mg alpha-tocopherol (that is a form of Vitamin E) that means 27.7% of Recommended Daily Value.

 “According to MayoClinic.com, of the numerous forms of vitamin E, alpha-tocopherol is the most active in the human body”.

Avocado can be added with green salads, sandwiches, hamburgers, and baked chicken.

avocadoe
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Almonds

Almonds are available throughout the year and are rich sources of vitamin E. You can add almonds to your diet either as raw nuts or in the form of almond butter.

Serving suggestions

  • You can mix chopped almonds to yogurt.
  • Adding sliced almonds in curried vegetables or chicken salads
  • Adding almond butter in fruits

23 grams of almond contains 6.03 mg which means 40% of Recommended Daily Value.

almonds
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Spinach

One of the best healthy foods is green leafy vegetables. Spinach contains good amount of vitamin E. You can eat Spinach raw or toss it in salads. Prepare spinach puree in home and add on meatloaf, soups, smoothies, meatballs, and other similar dishes.

One cup cooked spinach contains 3.7 mg which means 18% of Recommended Daily Value.

Kiwi

Kiwi contains fat-free form of vitamin E and vitamin C. This is a powerful antioxidant that helps to lower cholesterol and boost immunity. Both vitamins protects against cancer causing cells. 69 grams of kiwifruit contains 7% of vitamin E.

Kiwicov

Olive oil

Regular consumption of olive oil helps lower the risk of high cholesterol, high blood pressure, type 2 diabetes, obesity, and metabolic syndrome. Just one tablespoon of olive oil provides 1.94 mg that is 13% of RDA of Vitamin E. Olive oil is relatively high in fat, so always consume in moderation.

olive oil (2)
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Fish oil

Fish oil contains healthy fat and vitamin E. It also contains omega-3 fatty acid which prevents inflammation, rheumatoid arthritis and other related diseases. Fish oil is extracted from fishes like herring, tuna, mackerel, salmon and cod.

Please note : Overdose of minerals and nutrients through foods consumed is not dangerous. The problem starts only when someone takes the recommended dosage through supplements. If you wish to boost vitamin levels through supplements, you need to consult a doctor to understand the dosage levels and frequency.

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.