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
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