Vitamin E is very important for overall health and proper functioning of the human body. Vitamin E is a group of 8 fat-soluble vitamins which help to prevent over-oxidization to the body. Vitamin E helps to promote overall body responses and protects against heart disease, cancer, eye damage that related to age (macular degeneration) and a vital element in the overall maintenance of a healthy immune system.
Some study shows that vitamin E also prevents degenerative mental imbalances such as dementia and Alzheimer. We can get vitamin E from natural foods including fresh fruits and vegetables. It is best way to eat vitamin E rich food as fresh as possible because cooking or storing can reduce the health benefits of vitamin E.
Mustard greens are also known as leaf mustard or sarson ka sag and great source of vitamin E. fresh mustard greens also contains vitamin A, vitamin K, vitamin C, folate and essential minerals including calcium, iron, magnesium, potassium zinc, manganese and selenium. Regular consumption of mustard greens helps to prevent cardiovascular diseases, asthma, cancer and lower cholesterol level.
Swiss chard is an excellent source of vitamin E, A, C and K and also contains minerals like magnesium, potassium and copper. It is also known as silver beet. Only a cup of boiled swiss chard greens provide you seventeen percent of vitamin E of your daily recommend value.
Spinach is one of the best health booster leafy greens and high in vitamin E. it also contains vitamin A, C, E, K, B2, B6 and minerals including magnesium, manganese, calcium, potassium, folic acid, copper, zinc, iron, selenium, omega-3 fatty acids, folate and phosphorus. Add spinach to your salads, sandwiches and pasta dishes to make your food healthy.
Kale is another great source of vitamin E. it is also very high in Vitamin K, vitamin C and calcium. Kale contains chemical called indole-3-carbinol which boosts DNA repair in cells and appears to block the growth of cancer cells. It also metabolizes proteins and glucose in your body. Include chopped kale in salads and soups to enhance its flavor.
Collard greens are widely considered as healthy food. Collard greens are high in vitamin E, C and soluble fiber. It helps to lower the risk of oxidative stress on your cells and support your digestive system and it has anti-cancer properties. Steam collards for 10 minutes or less to retain their nutrients and add it to your dishes to make it healthier.
Turnip greens are very high in many essential nutrients including, vitamin A, C, E, K and folate. Turnip Greens also contains calcium and because of calcium content it tastes little bitter. Turnip greens help to prevent various types of cancers including breast, colon, bladder, lung, prostate and ovarian cancer. It also helps to prevent bone softening, fractures and enhance muscular strength. Add turnip greens to your dishes and get all the benefits of it.
Broccoli is another healthiest food that rich in vitamin E. it also contains vitamin C and dietary fiber. It has anti-cancer, anti-viral and anti-bacterial properties and contains indole-3-carbinol, a chemical that boosts DNA repair in cells and block cancer cells growth. It also helps to lowering cholesterol level and has strong and positive impact on our body’s detoxification system. Although Steaming reduces their nutrients, some expert recommends eating broccoli after steaming.
Peppers including red, yellow, orange and green are also good source of vitamin E, C and antioxidants. Red pepper contains more vitamin compare to green pepper. It helps to prevent cardiovascular disorders and provides several health benefits. Add peppers in your pizza, pasta, salad and sandwiches and make get the benefits of it.
Olives are excellent source of vitamin E and also contains other nutrients. Olives contains dozens of health protective benefits including ant-inflammatory, anti-cancer and anti-oxidants benefits. You can add olives in your pizzas, pastas, sandwiches and salads and make them more tasty and healthy.
Avocado is one of the tastiest and creamiest oil rich foods with vitamin E. it also contains folate, potassium and magnesium. Avocado helps to support cardiovascular health, promote blood sugar regulation, promote heart health and provide ant-inflammatory and anti-cancer benefits. Add avocado in your diet and make your dishes healthy.
Tomatoes are also good source of vitamin E and it also contains all four major caroteniods, vitamin C, potassium and manganese. It helps to boost immunity, prevent blood clots, support cardiovascular health and bone health and reduces risk of cancer. Make soup or add tomatoes in your salads, sandwiches, pizzas to make it healthy and tasty.
Taro roots contains vitamin A, B, C, and E and minerals such as magnesium, calcium, copper, selenium, iron, manganese, potassium, zinc and antioxidants beta-carotene and cryptoxanthin which helps to protect you from disease and slow down the aging process. Taro root is more nutritious compare to potatoes and it is also gluten free, cholesterol free and low in sodium. It helps to boost up your immune system and also a low fat food.
Fruits like papaya, kiwi, mango, blackberries, blueberries, cranberries, pomegranate, peach, raspberries, nectarine and guava are also high in vitamin E. Papaya generally known as vitamin C rich fruit, but are also high in vitamin E and other nutrients. These fruits are rich in antioxidant which protects body tissue from the damage of oxidation. It is important in the red blood cells formation. Add these fruits in your dishes to get all the benefits of it.
Various oils including, sunflower oil, olive oil, coconut oil, almond oil, corn oil, safflower oil, wheat germ oil, cottonseed oil, flaxseed oil, soybean oil are great source of vitamin E and other nutrients. Add these oils in your diet and use it in your cooking to get benefits of it. Always buy oils that are cold pressed unrefined and organic. It is recommended to keep oils away from sunlight to keep them fresher.
Almond and other nuts including hazelnuts, pine nuts, walnuts, chestnuts, dried apricot, cashews, pistachio, and peanuts are high in vitamin E. they are also rich in protein, fiber, B-vitamins, calcium, omega-3 fats and minerals such as selenium and zinc. Nuts are healthy option for snacks on the run because they are easy to take anywhere. You can also add them into your salads. Handful of nuts helps you to lose or maintain weight by satiating your appetite. It also helps to stabilize your blood sugar levels and improve cholesterol level, protect against cardiovascular disease, make your skin beautiful and keep your hair healthy.
Raw seeds such as sesame seeds, sunflower seeds and pumpkin seeds, poppy seeds, mustard seeds, caraway seeds, flax seeds are also great source of vitamin E, fiber, b-vitamins, omega-3 fats, selenium and zinc. It helps you to improve cholesterol level and triglycerides which may reduces risk of type 2 diabetes and heart disease. You can garnish your salads and soups with these seeds and make them healthier and tasty.
Spices and herbs
Many spices and herbs also contain vitamin E including red chili powder, cloves, curry powder, cayenne pepper, ginger, oregano and sage. You can also get vitamin E by eating parsley, cumin, thyme, marjoram and ground cinnamon. Both whole leaf and ground versions are rich in vitamin E. They also contain vitamin A, C, K and fiber. They help to reduces cholesterol and triglycerides level in the blood, reduce inflammation, improve digestion, prevent blood clotting and prevent chronic disease.
Whole grains including whole wheat, wheat bran, wheat germ, oats, oat bran, barley and brown rice are natural sources of vitamin E and other nutrients. It helps to reduce the risk of heart disease, stroke, diabetes, cancer and obesity. Lesser known whole grain including millet, quinoa, kamut and triticale are also contains vitamin E.
We can get vitamin E from various foods and also from supplements. Various foods that are rich in vitamin E are natural sources. Natural sources of vitamin E are safe and healthy, but too much vitamin E supplements can lead to hemorrhaging or excessive bleeding. Before taking any health supplements it is advisable to consult with your doctor.