Vitamin E Foods, Health Benefits, and Recipes

Vitamin E Foods, Health Benefits, and Recipes

When it comes to health, nutrients like vitamin C and vitamin D often steal the spotlight — and for good reason, too. Among other major health benefits, these vitamins are essential for immune function, and are a hot topic in the wellness world. But what about other important nutrients, like vitamin E? It may not get as much attention as other vitamins, but this antioxidant-rich vitamin is very important for your health. Here’s what to know about the health benefits of vitamin E, as well as foods rich in vitamin E that you can eat for healthy skin, hair, immunity, and more.

Vitamin E is a powerful antioxidant.

according to National Center for Biotechnology InformationVitamin E is a fat-soluble nutrient, which means it needs fats to be absorbed. It primarily acts as an antioxidant, or a beneficial molecule that fights free radicals. Rapid Regeneration: Free radicals are compounds that can cause cellular damage when present in high levels. The body naturally produces free radicals as a result of natural processes (think: metabolism), but factors such as environmental pollution and UV rays can increase the formation of free radicals. If these free radicals accumulate, they can lead to cell damage and oxidative stress, a major contributor to chronic conditions such as heart disease and cancer, by search. But that’s where antioxidants like vitamin E come in. In general, antioxidants work by removing and neutralizing free radicals, ultimately making them harmless. This protects your cells from oxidative stress, and keeps them (and you!) healthy.

More benefits of Vitamin E

In the case of vitamin E, its antioxidant actions are particularly impressive. For example, it helps protect cell membranes of free radicals, which is essential to prevent cellular injury. According to a registered dietitian Maddy Pascariello, MS, RDN, its antioxidant properties also have “the ability to protect the skin from sun damage while stabilizing the skin barrier.” But it doesn’t stop there, vitamin E supports skin health by maintaining levels of collagen (the skin’s main structural protein), as well as hair growth, Pascariello says. These nutrients are also involved in aiding immune function and proper blood flow, according to National Institutes of Health.

Simply put, vitamin E is an important compound for overall health and wellness. Vitamin E deficiency is very rare, but since the body cannot produce its own vitamin E, you need to get it from somewhere else. Fortunately, it is found in countless plant foods, so it is not difficult to reach the recommended amount of 15 milligrams per day, in 2020-2025 Dietary Guidelines for Americans. Here are some foods rich in vitamin E that you should eat regularly, according to nutritionists.

Healthy Food Sources of Vitamin E


Con Paul

He says almonds are one of the highest sources of vitamin E, followed closely by hazelnuts Maya FillerMS, RD, CDN, Registered Dietitian Dietitian and author Eating From Our Roots: Over 80 Healthy Home-Cooked Favorites From Cultures Around The World. Case in point: One serving of almonds contains about 7 milligrams of vitamin E, while the same amount of hazelnuts contains about 4 milligrams. “These nuts are also great sources of dietary fiber and heart-healthy monounsaturated and polyunsaturated fats,” Feller adds. You can enjoy it in the form of nut butter, which tastes delicious on top of toast, in smoothies, or blended with oatmeal, adds Marisa Mecholam, MS, RD, CDN, registered dietitian and founder of MPM التغذية Nutrition.


Victor Protasio

Next time you crave something crunchy, look for plant seeds. Sunflower seeds are especially rich in vitamin E, according to Mechulam. For context, an eight-ounce serving (about half a cup) is roughly enough 7 milligrams of vitamin E, which is roughly half the recommended daily amount. That’s in addition to the other nutrients found in sunflower seeds, such as iron, calcium, magnesium and fiber, Pasquarillo says. Sunflower seeds (and plant seeds in general) add flavor and texture to a myriad of dishes, including oatmeal, yogurt, salads, and soups.

Related: 6 health benefits of snacking on pumpkin seeds

Nut and seed oils

Caitlin Pencil

Since seeds and nuts contain vitamin E, it is not surprising that their oils are noteworthy. According to Meshulam, sunflower oil and wheat germ oil are particularly rich in nutrients, although they have different applications. Sunflower oil is a very stable oil, so [it] It can be used for cooking at a high temperature. Meanwhile, wheat germ oil has a lower smoke point, so it should be used in salad dressings or sprinkled over cooked dishes.

leafy vegetables

Victor Protasio

There is a lot to love about leafy greens. They’re versatile, delicious, and packed with Vitamin E (among plenty of other powerful nutrients). Some of the best options include spinach and Swiss chard, both of which offer a lot 2 milligrams of Vitamin E per ½ cup. Even the leafy tops of beets contain this vitamin, which gives you an excellent reason to use the vegetable. In general, leafy greens of any kind are easy to incorporate into dishes. Try adding them to stir-fries, breakfast soups, stews, stews, or chili at the end of cooking, Pascariello suggests. For a more advanced approach to vegetables, simply saute leafy greens with garlic and spices, then enjoy as a simple side dish.


Greg Dupre

Good news, avocado lovers: The creamy fruit (yes, it’s fruit!) is another great source of vitamin E, offering around 4 milligrams For half an avocado (100 grams). “Other nutrients in avocados include potassium, vitamin K, and riboflavin,” Pascariello says, adding that avocados also contain fiber, which is “vital for healthy digestion, lowering cholesterol, maintaining blood sugar levels, and promoting longevity.”

Canned tomatoes, tomato sauces, tomato paste

Canned tomato sauce is known for its convenience and delicious flavor, and helps you meet your daily quota of vitamin E. One cup of tomato sauce offers more than 3.5 milligramsAlong with Vitamin A, Vitamin C and Potassium. Just add a little spice and extra vegetables (like those leafy greens) and enjoy with pasta, pizza, stews and more.

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