Vitamin E is a collective name for a group of fat-soluble compounds possessing antioxidant properties. It exists in eight chemical forms. However, only one form, alpha-tocopherol, is needed by your body. It plays an integral role in ensuring the efficient functioning of your body and preventing various chronic diseases.
Vitamin E’s antioxidant properties protects your body cells from the effects of free radicals. The free radicals are molecules your body produces as it breaks down food or is exposed to tobacco, smoke, and radiation. The free radicals can lead to chronic diseases like heart disease, cancer, and other conditions. Furthermore, a Vitamin E deficiency can cause nerve pain (neuropathy) and a weak immunity. It can also damage your retina.
A good Vitamin E intake works on eliminating free radicals that can damage your body cells, can prevent clotting in heart arteries, and boosts your immunity. Hence, you should have a good intake of Vitamin E. The article further elaborates on the benefits, ideal intake, and lists various Vitamin E foods you can add to your diet.
Benefits Of Having A Good Vitamin E Intake:
As mentioned, the primary benefit of having a good Vitamin E intake is it scavenges free radicals that can damage your body cells. Following are a few other benefits of Vitamin E:
• May reduce the risk of heart diseases
A good Vitamin E intake may reduce the risk of heart disease. This is because it may prevent blood clots from forming in the heart arteries. It may also effectively control high blood pressure levels and LDL cholesterol. This, in turn, can safeguard heart health.
• May be beneficial for those having NAFLD
NAFLD means Non-Alcoholic Fatty Liver Disease. It is a condition where fat accumulates in the liver of individuals, who drink very little or not at all. A good intake of Vitamin E can be effective in reducing the levels of liver enzymes–Aspartate Aminotransferase (AST) and Alanine Aminotransferase (ALT). Higher levels of these enzymes indicate liver inflammation; hence lower levels are favourable. It may also reduce blood lipid levels and improve liver health.
• Beneficial for senior citizen’s health
As you age, your immune system becomes weak. Here’s where a good Vitamin E intake is very helpful. It fights free radicals in your body and boosts your immunity. It’s considered that it can also help protect against cognitive decline. However, there is very little evidence to back this claim.
Ideal Vitamin E intake:
Following is an average intake of Vitamin E that adults should have in their daily healthy balanced diet:
• Average intake for adult males – 15 mg
• Average intake for adult females – 15 mg
• Average intake for pregnant females – 15 mg
• Average intake for lactating females – 19 mg
List Of Various Vitamin E Sources:
• Almonds
Almonds are a powerhouse of nutrition. They are loaded with the most essential Vitamins and Nutrients. It is a rich source of Vitamin E. You should have a handful of almonds every day to reap great nutritional value. You can either have them as they are or soak them in water overnight.
• Sunflower Seeds
As the name suggests, sunflower seeds are seeds that are harvested from the plant’s large flower head. They are highly nutritionally dense. They have a high protein content, Vitamin C, and Vitamin E. They are an excellent addition to your diet. You can find sunflower seeds and its oil readily available in the market.
• Hazelnuts
Hazelnuts are a great source of protein, fibre, and Vitamin E. It helps improve your heart health, reduces cancer risk, and aids in weight loss, and are also delicious. Hence, you will love having them. You can have hazelnuts as it is or prepare a milkshake. However, you should be mindful of the sugar content when having hazelnuts.
• Peanuts
Calories, protein, carbs, fibre, and more… peanuts are a great source of them all. A peanut is also rich in Vitamin E. You can add them to your diet, as they are a perfect snacking option. You can have them on the go. They are tasty and super filling. If not peanuts, you can also try having peanut butter, which is delicious. You can have peanut butter with a slice of bread or even roti.
• Avocado
If you are searching online for Vitamin E-rich foods, avocado is likely the first name to pop up. They are a superfood that’s loaded with nutrition. It includes Vitamin B6, C, E, and K. Therefore, you should include avocado in your diet to reap great nutrition. You can slice up a few pieces of avocado and have them as it is, prepare a toast, or add your salad or smoothie bowl.
• Kiwi fruit
Kiwi is one of the tastiest and nutritious fruit to have. It’s rich in Vitamin C and Vitamin E. They are a must-have in summer as they have a unique cooling effect on your body. You can have kiwi fruit as it is. You can also prepare a kiwi smoothie.
• Mango
Mango is the most loved fruit among all individuals, whether children or adults. Besides having a delicious, sweet taste, they also provide you with good nutrition. They are loaded with protein, potassium, Vitamin A, Vitamin C, Vitamin E, and Vitamin B-6. They are undoubtedly a great addition to your diet.
• Fish
Fish is one of the most popular Vitamin E foods. Fish is filled with omega-fatty acids, Vitamin D, B2, and E. They are your heart, skin, and overall health. There are different options of fish and ways to have them. You should try every one of them!
Vitamin E Supplements
Typically, the best way to have a good Vitamin E intake is through your diet. However, if you are unable to obtain a decent intake through your diet, you can consider taking supplements. You need to consult your doctor about this. However, note that supplements cannot provide the same vitamin intake as whole food sources. The natural form of vitamin E found in food sources is RRR-alpha-tocopherol, while the synthetic form of vitamin E found in supplements is typically all-rac-alpha-tocopherol. It’s important to note that the two forms have different biological activities, with the natural form being more potent.
Therefore, it’s essential to read supplement labels carefully and choose ones that contain the natural form of vitamin E.
