Vitamin E, just like other compounds, give you tons of health benefits. It can protect your body from substances like free radicals that are known to harm organs, tissues, and cells. It even plays a role in keeping you from aging. Other benefits that you can get from vitamin E are boosting your immune system, forming red blood cells, and use of vitamin K.
Which is why it is very important that you have this vitamin in your body. One way to do this is by eating vitamin E rich foods. Here are the top 15 foods that you can eat:
1. Sunflower Seeds
Sunflower seeds, sunflower seed butter, and sunflower oil are great sources of vitamin E. Research shows that the daily intake of sunflower seeds for both adults and teenagers is 15 milligrams. You can eat dry-roasted sunflower seed kernels as well as seed butter.
What is good about these seeds is that you can eat it as a snack or add it on salads, cereals, meatloaf mixtures, and even bar cookies. Some prefer adding the sunflower seed butter and oil to any type of meat, seafood, or poultry. If you want, you can buy bagels, rolls, and bread that are topped with the seeds too.
Almonds are known for being rich in vitamin E and fiber. So if you are planning to eat almonds, it is best that you buy products in sealed packages. You also need to make sure that these are fresh. You can eat it raw, or you can eat it after adding it to salads and other baked goods. Some even add almonds to yogurt, vegetables, and rice salad.
First of all, avocados are not vegetables. These are fruits that have a lot of nutritional benefits and pleasing flavor. It is also a good source of vitamin E. In fact, one avocado has 4.16 milligrams of alpha-tocopherol, which is one of the many forms of vitamin E. So if you are planning to add this to your diet, you can add avocados to guacamole dip, sandwiches, smoothies, and dressings. Others even prefer having avocados in their baked chicken and hamburgers.
Spinach is a leafy vegetable that is rich in minerals and vitamins, including vitamin E. In choosing which spinach to buy, be sure that it has deep green leaves that are far from yellowing. The leaves should also look tender and fresh. Be aware of those that have a slimy coating as these might be signs of decay.
The good news is spinach can be added to a wide variety of dishes. It can be added to lasagna, spinach salads, poached egg over spinach, and warm spinach salad with tuna, among others.
5. Butternut Squash
Butternut squash is known for its various minerals and compounds. It contains calcium, iron, magnesium, protein, vitamin A, and vitamin E, among others. With that, butternut squash has been known to give you a lot of health benefits like lowering your risk of obesity, heart disease, and even better, mortality.
So when you add this to your meal, check the size, weight, and skin of the squash. Once you have chosen the perfect squash, you can add it to your desired meal. In addition, it blends well with different flavors like cinnamon, smoked paprika, and balsamic vinegar.
6. Kiwi fruit
Kiwi is considered a superfood because of the nutrients that it has. It is known for fighting free radical damage and being high-antioxidant food. The best season for this fruit is from November to April. It is recommended that if you have no plans of eating it yet, you can buy an unripe kiwi fruit. You will know that it is unripe if it is firm.
Broccoli, other than having vitamin E, can give you a lot of health benefits. It can reduce your cholesterol levels, prevent cancer, reduce inflammation and allergic reactions, and be a powerful antioxidant. It is best eaten through steaming but it can also be stir-fried or eaten raw.
8. Olive Oil
Olive oil is rich in vitamins E and K. It is also known for lowering your risk of obesity, diabetes, high blood pressure, and high cholesterol. Studies show that you need to have at least 1.94 milligrams of oil to get the needed compounds in your body. So to do this, you can add olive oil to salads with sunflower seeds.
Shrimp, apart from being delicious, has a lot of health benefits including becoming anti-inflammatory support and give you low calories. The best way to eat shrimps is by adding it to other scallions, tomatoes, olive oil, and lemon juice. You can also make a cold cooked shrimp that comes with a salsa dip.
Asparagus contains the following: calcium, protein, iron, copper, fiber, and vitamins A, K, E, C, and B6. It is also popular for helping you reach your desired weight. Asparagus is best eaten in garlic shrimp salad, miso stir-fry, asparagus salad, and so on.
11. Beet Greens
You might be familiar with beetroot. But did you know that you can also eat beet greens? These can contain different healthy compounds like fiber, iron, vitamin A, C, and E. To get your daily nutrition allowance from beet greens, make sure that you eat at least 100 grams of cooked greens.
12. Swiss chard
It is a dark leafy vegetable that has vitamin E, A, C, iron, potassium, and magnesium. You can use it as a sauté with olive oil and sliced red pepper flakes and garlic. You can also make swiss chard with olives or chard with parsnip.
Peanuts are very convenient to eat. You can eat and bring it anytime you wish to. What is even great about peanuts is that it can give you a lot of nutrients including vitamin E, protein, potassium, and niacin. If you do not want to eat it raw, you can add it to a wide variety of meals like peanut-cilantro chicken pasta or chicken-peanut stir fry.
Collards are very nutritious as these has a lot of nutrients. Some of these are vitamin E, K, A, C, manganese, fiber, protein, and folate. With its various nutrients, you can expect that it can give you loads of health benefits like anti-inflammatory, cardiovascular support, and digestive support.
You can eat it as steamed collards with peas and brown rice. Or you can add it to other meals like poached eggs, Mexican soup, or Italian Navy Bean soup.
15. Turnip Greens
The last food in the list is turnip greens. It is so healthy that it is considered one of the cruciferous vegetables that you should eat. To add this in your diet, you can make turnip greens with cayenne pepper, lemon juice, and soy sauce. It can also be made with beans and rice if you wish to.