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Top 10 Indian Foods Rich In Vitamin E

Top 10 Indian Foods Rich In Vitamin E

Vitamin E :

  • Vitamin E is a group of 8 fat-soluble vitamins with antioxidant properties
  • Of the eight types, only one type, alpha-tocopherol, helps meet human nutritional needs
  • It helps protect cell membranes and other fat-soluble tissues in the body against damage from oxidative stress
  • Vitamin E can help protect against heart disease, cancer, and age-related eye damage (macular degeneration)
  • Helps in healthy immune system, blood vessel health, and keeping the skin youthful
  • Vitamin E is also important in the formation of red blood cells
  • It helps the body use vitamin K
  • It also helps widen blood vessels and keep blood from clotting inside them
  • Cells use vitamin E to interact with each other
  • It helps them carry out many important functions
  • More of vitamin E from supplements can lead to excessive bleeding

Top 10 Rich Foods in Vitamin E

Ten Important Indian Foods Which is Rich in Vitamin E –

 1.  Nuts :

  • Almonds – handful of almonds gives a quick fix of energy, almonds may be high in calories but it has twice the necessary amount of Vitamin E for the day i.e. 181%
  • We can have almonds as such or roasted or make a glass of almond milk or top off a toast with almond butter
  • Peanuts are a great source of antioxidants, rich in monounsaturated fats, help prevent colon cancer and gallstones, and good for the heart too
  • There is 4.93 mg of vitamin E in a 100 g serving of dry-roasted peanuts
  • Hazelnuts serves an excellent source of vitamin E, hazelnuts contain 21% of the daily recommended value of vitamin E per day, as well as protein, vitamin A and vitamin C
  • Hazelnuts are exceptionally rich in folate and help lower LDL or bad cholesterol
  • They can be eaten on their own or added to cookies, chocolates, cakes and pies

2.  Avocados :

  • Avocados is a versatile fruit and are very nutritious that contain very little sugar and plenty of nutrients, including 20 different vitamins and minerals
  • In 100 g of avocado, there is 2.07 mg of vitamin E
  • Avocado is high in healthy fats
  • They contain more potassium than bananas
  • Avocado are rich in fiber and with monounsaturated fatty acids
  • Their fat content may help you absorb nutrients from plant foods
  • Helps lower cholesterol and triglyceride levels
  • Avocados comes with powerful antioxidants that protect your eyes
  • Avocado extract helps relieve symptoms of arthritis
  • Help prevent cancer
  • Help in reducing weight
  • The creamy, rich, fatty texture helps blend well with other ingredients, making it a healthful addition to many meals and snacks

3.  Green Leafy Vegetable :

  • Spinach is best vegie that can be consumed everyday, comes loaded with tons of nutrients in a low-calorie package
  • Dark, leafy greens like spinach are important for skin, hair, and bone health
  • They also provide protein, iron, vitamins, and minerals
  • The anti-inflammatory properties of these greens can also reduce the puffiness or irritation
  • Spinach juice helps in improved vision and maintains blood pressure
  • A 100g serving of raw spinach contains 2.03 mg of vitamin E

4.  Broccoli :

  • Broccoli is full with soluble fiber that draws cholesterol out of our body, because the fiber in it helps bind with bile acids in the digestive tract
  • So this makes excreting cholesterol out of our body easily
  • In this way it helps loose weight and cholesterol reduction naturally and also helps in diabetes, heart disease, and overall mortality
  • It has powerful antioxidants, which can help for good immune system
  • Detoxifies your body – the sulforaphane in broccoli sprout protects the aerobic cells from damage by inducing a network of detoxification enzymes
  • It also suppresses the inflammatory responses
  • Helps in hair care,  nutrients like vitamin A and vitamin C found in broccoli are great for keeping your hair thick, shiny and healthy
  • A cup of broccoli has 0.11 mg of Vitamin E

5.  Kiwi

  • Kiwi is a fruit that is full of important vitamins and minerals and it contains both insoluble fiber and soluble fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E
  • Both of these types of fiber help digestive system health and prevent overeating
    Kiwis contain actinidin, an antioxidant that breaks down proteins in the body
  • It helps digest proteins and can help those who suffer with irritable bowel syndrome
  • Improves skin health, fights inflammation, prevents vision loss, suopports immune function, reduces DNA damage, regulates BP, prevent blood clotting, helps asthma
  • These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside and has around 1.46 mg of vitamin E per 100gms

6.  Turnip Greens :

  • Turnips are high in nutrients, fiber and low in calories
  • Both the root and the leaves of the turnip are edible, but turnip greens refer specifically to the stem and leafy green part of the plant
  • The high levels of nutrients in turnip greens can enhance health and help prevent disease
  • Protect the health of the cardiovascular system, reducing the risk of coronary heart disease, stroke, and hypertension
  • Turnip greens are a good source of iron helps in healthy skin and hair, reducing anemia
  • Osteoporosis prevention, diabetes, digestion and fertility and pregnancy
  • Sulforaphane, a sulfur-containing compound, is what give cruciferous vegetables their bitter bite
  • It also seems that sulforaphane can offer some protection against cancer
  • Turnip greens contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory
  • 100 grams : 2.9 mg of Vitamin E

7.  Vegetable Oils :

  • Some oils are very high in vitamin E, although aside from fat and calories, most contain little else in the way of nutrition
  • Vitamin E-rich oils such as olive oil, wheat germ oil, almond and sunflower oil improve lung capacity and function
  • Wheat germ oil : 100 grams : 149 mg
  • Almond oil : 100 grams : 39 mg
  • Sunflower oil : 100 grams : 41 mg

8.  Butternut Squash :

  • Butternut squash is a tasty vegetable common
  • There is 1.29 mg of vitamin E in 100 g butternut squash
  • Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene
  • Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases
  • Prevents cancer, help protect against mental decline and heart disease
  • Help in weight loss management

9.  Sunflower Seeds :

  • Sunflower seeds are packed with a variety of nutrients and enough fiber to keep our digestive system healthy
  • Sunflower seeds make an excellent snack
  • Sprinkle them on yogurt, oatmeal, or salad
  • A 100-gram serving of sunflower seeds contains 35.17 mg of vitamin E

10.  Trouts :

  • Trouts are usually high in healthful omega-3 fatty acids
  • Trouts boast good amount of protein
  • A 100 g serving of trout contains 2.15 mg of vitamin E
  • Shrimp – may be high in cholesterol but it is a low-calorie food which is rich in minerals and vitamins, especially Vitamin E

 

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