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Foods High In Vitamin E (Includes Health Benefits)

By Rob Poulos...

Adding more fruits and vegetables can provide you with many health benefits, particularly essential vitamins and minerals. Although many fruits, vegetables and animal foods provide a small amount of lots of different nutrients, some foods are superior sources of specific vitamins and minerals.

One of these is vitamin E, an essential vitamin for good health. Unfortunately most of us have no idea what vitamin E is, what are the healthy benefits of vitamin E or what foods have a high amount of vitamin E. Keep reading for answers to those questions and more!

What Is Vitamin E

Unlike many other vitamins, vitamin E is not one single vitamin; it is part of a group of fat soluble vitamins that work actively throughout the body. There are two groups in the vitamin E family, tocopherols and tocotrienols. Both groups contain several different vitamins distinguished like this: alpha, beta, gamma and delta tocopherol and alpha, beta, gamma and delta tocotrienol. What’s more is that each of these has specific functions that provide you with the many health benefits of vitamin E.     

[Nuts make a great vitamin E packed snack to fight hunger!]

Vitamin E Health Benefits

If you’re wondering why you need to eat more foods high in vitamin E, it is because there are so many health benefits associated with this group of nutrients. Most of us are aware of the skin benefits vitamin E thanks to the multitude of skin creams on the market. Vitamin E protects us from ultraviolet radiation which can prevent early aging and skin cancer.

In fact another health benefit of vitamin E is that it protects us against bladder cancer, which is the fourth deadliest cancer for men. The combination of alpha tocopherol and delta tocopherol helps prevent bladder and prostate cancer. This combination causes the cancer cells to self destruct without harming the surrounding healthy cells.

As it turns out vitamin E is a good part of any diet for weight loss because it improves your metabolic function.

It’s no secret that we need oxygen to live, but oxygen has this pesky little habit of making our molecules a little too reactive and when this happens the molecules start to damage the surrounding cells. One of the benefits of vitamin E is that it prevents this damage, known as oxidative stress.

Vitamin E Rich Foods

So how do you reap all the benefits of vitamin E? By eating foods that are high in vitamin E, of course!

There are plenty of dark leafy greens that are high in vitamin E so you can get a significant serving in your diet each day. Spinach and Swiss chard are the dark leafy greens with the highest amount of vitamin E, but turnip greens, collard greens and mustard greens are all packed with vitamin E. Steam these greens, toss them in a salad or sauté with garlic and onions to enjoy the benefits of vitamin E.

Nuts are among another type of food with a high amount of vitamin E in them. Eat more peanuts, almonds, sunflower seeds, hazelnuts or pine nuts to get more vitamin E in your diet. These nuts, unsalted of course, can give you a significant portion of your recommended daily allowance of vitamin E. One-third cup of sunflower seeds can give you more than 200% of your recommended daily allowance, so sprinkle them over salad or grab a handful for a midday snack.

[A fresh papaya and mango salsa is a great way to get more vitamin E.]

Fruits high in vitamin E include the power fruit known as blueberries, mango, papaya and dried apricots. Although you won’t find vitamin E in the same amounts as other vitamin E rich foods, they can help you get to your recommended dailyallowance.

Combine spinach, sunflower seeds and dried apricots to make a healthy vitamin E packed meal.

How Much Vitamin E Do You Need?

When determining the recommended daily intake of vitamin E, the Food and Nutrition Board (FNB) the numbers are based on a daily average of what is required to meet the nutritional requirements of most people. Some will require more and some less of the recommended daily intake of vitamin E.

Males age 14 years and older are recommended to consume an average of 15mg of vitamin E, as are females over the age of 14. Pregnant and lactating women require a higher intake. If you feel as though you’re not getting enough vitamin E in your diet, consult your doctor to see what can be done.

Vitamin E Deficiency

Most of us simply don’t get enough vitamin E in our diets and are therefore not receiving maximum health benefits of vitamin E. Others however experience a vitamin E deficiency, particularly those who have difficult absorbing fat as that is how our bodies absorb the vitamin E in foods.

If you have a vitamin E deficiency you should start by adding more foods that are a good source of vitamin E to your diet. If you don’t begin to feel the health benefits of vitamin E you may need to add supplements to your diet as well. It is best to combine foods that are high in vitamin E with supplements, rather than relying solely on supplements.

Now that you know how to get more vitamin E in your diet, experiment with these and other foods to see if you can make a meal packed with vitamin E!

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