Vitamin E is an important fat-soluble antioxidant compound that aids the body in neutralizing the harmful after-effects of oxidation of fats.
Current research is even looking into the important role that this vitamin plays in stopping free-radical production, a key method of preventing the development of chronic diseases and aging. It is also a vital element in the overall maintenance of a healthy immune system.
Some studies are even looking into E’s role in preventing degenerative mental imbalances such as dementia and Alzheimer’s disease.
Unfortunately, many of us are running low on this vital vitamin. You can raise your levels naturally through your daily diet. There are a number of common foods that are rich in vitamin E.
In fact you probably have a few in your house right now.
15 vitamin E foods to add to your diet
Here are fifteen foods that are packed with with vitamin E that you should strongly consider adding to your diet.
Try these 15 vitamin E packed foods to boost your own levels.
Almonds are one the best vitamin E foods. Just an ounce of almonds offers a whopping 7.4 milligrams of vitamin E.
You can also get your vitamin E needs in the form of almond milk and almond oils. We would recommend eating raw almonds, if possible.
2. Raw Seeds:
Select raw seeds, such as sunflower, pumpkin and sesame, are another common food with vitamin E.
In fact, eating just ¼ of a cup of sunflower seeds gives you 90.5 percent of your recommended daily value.
3. Swiss Chard:
Swiss chard is easily one of the healthiest vegetables you can eat on a daily basis. Commonly known to be high in vitamin K, vitamin A and vitamin C, swiss chard is another food high in vitamin E.
Just one cup of boiled swiss chard greens will provide you with almost 17 percent of your daily recommended values.
4. Mustard Greens:
Similar to swiss chard, mustard greens are very nutrient dense that can provide a lot of health benefits. Not only are they one of the best vitamin E foods, but mustard greens are also high in vitamin K, vitamin A, folate, and vitamin c.
Eating just one cup of boiled mustard greens contains about 14 percent of your daily dietary requirements.
Spinach is one of the best leafy greens you can add to your diet. Not only is it one of the best calcium foods and naturally high in folate, it’s also one of the best vitamin E foods as well. Just one cup of boiled spinach will provide you with approximately 20percent of your daily needs.
Try adding fresh spinach to your sandwiches to make them extra healthy.
6. Turnip Greens:
While turnip greens may have a slightly bitter taste, they are very high in many essential nutrients. Like the rest of the leafy greens on this list, just one cup will provide you with plenty of vitamin K, vitamin A, vitamin C and folate. Not to mention approximately 12 percent of your daily requirements of vitamin E.
Kale is another great cruciferous vegetable you should add to your diet. They are high in many nutrients, and just one cup of boiled kale can give you almost 6 percent of your daily vitamin E requirements.
8. Plant oils:
Most plant seed oils are very good sources of vitamin E. The oil richest in vitamin E, however, is wheat germ oil. In fact, one tablespoon of this oil holds 100 percent of your daily Vitamin E requirements.
Sunflower oil is another excellent option, as it provides over 5 mg of E, and can easily be be used for cooking.
Other great Vitamin-E-rich oils include hempseed oil, coconut oil, cottonseed oil (with almost 5 mg of vitamin E), olive oil and safflower oil. We would recommend only buying oils that are cold pressed unrefined and organic.
Eating just one ounce of hazelnuts can provide you with approximately 20% of our daily requirements of vitamin E. For an alternative to eating nuts, try drinking hazelnut milk in your morning coffee instead of milk or flavored creamer.
10. Pine Nuts:
Add an ounce of these nuts to anything you please! One serving contains 2.6 mg of vitamin E. You can also use pine nut oil for added health benefits.
Perhaps one of the tastiest foods with vitamin E, avocados represent natures creamiest, oil-rich food. Just half of an avocado holds more than 2 mg of vitamin E.
Avocados are easy to incorporate into your diet. Add them to salads, put them on a sandwich, or use them mashed up as guacamole!
For generations now, broccoli has been considered one of the best detox foods, but it’s also one of the healthiest foods high in Vitamin E. Just one cup of steamed broccoli will provide you with 4% of your daily requirements. Broccoli may not be as nutrient dense as other Vitamin E foods on this list, but it is definitely one of the healthiest foods you can eat daily.
An excellent spice, parsley is another great Vitamin E food. Try adding fresh parsley to salads and dishes for an extra Vitamin-E kick. Dried parsley will also provide you with this important vitamin, but the fresher the better.
This popular fruit is most commonly known as one of the best vitamin C foods, but it’s also high in Vitamin E. Just one papaya will give you approximately 17% of your daily needs. Try adding fresh or frozen papaya to fruit smoothies, along with other fruity vitamin E foods on this list for an extra healthy snack!
From the oil to the fruit, eating olives is an excellent way of getting your daily needs for vitamin E. Just one cup of olives can give you approximately 20% of your daily recommended amount.
These are just a few examples of foods that are rich in vitamin E. There are plenty more that aren’t listed here.
Which of the vitamin E foods is your favorite? Let’s hear your thoughts below.
Dr. Edward F. Group III has his Naturopathic Doctorate, Clinical Herbalist, Holistic Health Practitioner, Clinical Nutritionist certifications, and is a Diplomate of the American Clinical Board of Nutrition and the American Board of Functional Medicine. He founded Global Healing Center Inc. in 1998 which has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.
A dynamic author and speaker, Dr. Group focuses solely on spreading the message of health and wellness to the global community with the philosophy of full body cleansing, most importantly colon cleansing, consuming pure clean organic food, water, air, exercise and nutritional supplementation. Visit GlobalHealingCenter.com to learn more about living green and healthy!
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