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Vitamin E Rich Foods
Did you know that the word "vitamin" means "vital amine"? Essentially, all vitamins are VITAL to human health!
Vitamin E is one of the three most important vitamins. While Vitamin C keeps your immune system running and Vitamin A improves your eyes, hair, and skin, Vitamin E has another role: it protects your body.
Vitamin E is thick and oily, and it acts as a protective layer to reduce damage to your skin. All that UV radiation, pollution, and chemicals in the air can harm your skin, but not with Vitamin E on the job. Vitamin E coats your skin in a protective layer, preventing these harmful substances from being absorbed. The result: healthier skin, and less risk of health problems!
Another of Vitamin E's protective benefits: it reduces cholesterol build-up in your arteries. Vitamin E coats the arterial walls with an oily layer that prevents the cholesterol from sticking. If the cholesterol can't build up, it can't harden into plaque, crack, and cause the blood clots that lead to heart attacks and strokes.
But that's not all! Vitamin E plays an important part in :
- the working of our hearts
- dissolving clots
- opening up new channels of blood supply
- dilating blood vessels and strengthening blood capillary walls
- improving the power and efficient working of our muscle tissue
- acting as a natural diuretic
- helping the growth of new skin and prevents the formation of excessive scar tissue
- resisting infection and the effects of pollution
- possibly, increasing fertility in men
- delaying the aging process (hence why it's so popular as a virility vitamin)
Some pretty awesome benefits, aren't they? As you can see, Vitamin E is one of the most important vitamins, and it plays a vital role in our overall health.
Vitamin E is a fat-soluble vitamin, but unlike other fat-soluble vitamins only a small amount is stored in the body, mainly in the glands. A regular supply can be obtained from vitamin E rich foods or from supplements.
So, you're no doubt wondering where you can get more Vitamin E in your diet. The best place to find Vitamin E is in nuts: almonds, sunflower seeds, hazelnuts, peanut butter, and peanuts. However, you can also find it in spinach, broccoli, avocadoes, coconut oil, and many other veggies. The good news is that Vitamin E is VERY easy to find in food:
|Vitamin E Rich foods list||Portion||Milligrams per serving||Percent DV*|
|Wheat germ oil||1 tablespoon||20.3||100|
|Dry roasted almonds||1 ounce||7,4||40|
|Dry roasted sunflower seeds||1 ounce||6||30|
|Sunflower oil||1 tablespoon||5,6||28|
|Safflower oil||1 tablespoon||4,6||25|
|Dry roasted hazelnuts||1 ounce||4,3||22|
|Peanut butter||2 tablespoons||2,9||15|
|Dry roasted peanuts||1 ounce||2,2||11|
|Corn oil||1 tablespoon||1,9||10|
|Boiled spinach||½ cup||1,9||10|
|Chopped and boiled broccoli||½ cup||1,2||6|
|Soybean oil||1 tablespoon||1,1||6|
|Kiwifruit||1 medium kiwi||1,1||6|
|Sliced mango||½ cup||0,9||5|
|Raw tomato||1 medium tomato||0,8||4|
|Raw spinach||1 cup||0,6||4|
Before you go on an all-out binge to eat as much of these foods as you can, there are two things you need to know:
- There is such a thing as TOO MUCH. While a normal, healthy dosage (up to 1000 ml per day for adults, or up to 600 ml per day for children) shouldn't cause problems, there are people who experience health issues as a result of too much Vitamin E. Brain bleeding, hemorrhagic stroke, and exacerbation of diabetes are just a few of the side effects of excessive Vitamin E. Make sure to limit your intake to the health recommended amount. Ask your doctor how much you should be taking to stay healthy without overdoing it!
- It's high in calories. While Vitamins A and C foods tend to be fairly low in calories, foods that contain Vitamin E (a form of oil) will usually be much higher in calories. For example, nuts and olive oil are both very fatty foods. Though they're good sources of Vitamin E, they can lead to weight gain if you overeat. It's best to limit your intake of Vitamin E to the daily recommended dose so you don't end up eating too many calories and packing on the fat.