Vitamins are essential for the functioning of our immune system and brain. But what about vitamin E? According to the National Center for Biotechnology Information, vitamin E is a fat-soluble nutrient, which means it needs fat to be absorbed.
It works primarily as an antioxidant, which fights free radicals. If free radicals accumulate, they can lead to cell damage and oxidative stress, which is a major contributor to chronic conditions like heart disease and cancer, according to research.
Benefits
In the case of vitamin E, its antioxidant effects are particularly impressive. For example, it helps protect cell membranes from free radicals, which is key to preventing cell damage. As nutritionist Maddie Pasquariello, MS, RDN, tells realsimple.com, its antioxidant properties also have “the ability to protect skin from sun damage while stabilizing the skin’s barrier.” But it doesn’t end there: Vitamin E supports skin health by maintaining collagen levels (the skin’s main structural protein) as well as hair growth, Pasquariello says. This nutrient is also involved in helping with immune function and proper blood flow, according to the National Institutes of Health.
6 foods rich in vitamin E
Walnuts
Almonds are one of the highest sources of vitamin E, followed by hazelnuts, says Maya Feller, MS, RD, CDN, nutritionist and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World. “These nuts are also excellent sources of dietary fiber and heart-healthy monounsaturated and polyunsaturated fats,” adds Feller. You can enjoy them in the form of nut butters, which taste delicious on toast, in smoothies, or mixed with oats, adds Marissa Meshulam, MS, RD, CDN, nutritionist and founder of MPM Nutrition.
Seeds
Next time you’re craving something crunchy, reach for seeds. Sunflower seeds are especially high in vitamin E, according to Meshulam. For this, about ¼ cup, is almost half of the recommended daily allowance. Nutrients found in sunflower seeds include iron, calcium, magnesium and fiber, says Pasquariello. Sunflower seeds (and plant seeds in general) add flavor and texture to many dishes, including oatmeal, yogurt, salads, and soups.
Nut and seed oils
Since seeds and nuts contain vitamin E, it’s not surprising that their oils are just as important. According to Meshulam, sunflower oil and wheat germ oil are especially rich in nutrients, although they have different applications. Sunflower oil “is a very stable oil, so it can be used for high-temperature cooking,” he explains. Wheat germ oil can be used in salad dressings or drizzled over cooked dishes.
leafy vegetables
There’s a lot to love about leafy greens. They’re versatile, delicious, and packed with vitamin E, among many other powerful nutrients. Some of the best options include spinach and Swiss chard. Even beet greens contain this vitamin, giving you a great reason to use the vegetable. In general, leafy greens of any variety are easy to incorporate into dishes.
Avocado
Avocados are another important source of vitamin E. “Other nutrients in avocados include potassium, vitamin K, and riboflavin,” says Pasquariello, adding that avocados also contain fiber, which is “vital for healthy digestion, lowering cholesterol, maintaining blood sugar levels and promoting longevity.
Ketchup
Known for its convenience and great taste, canned tomato sauce helps you meet your daily quota of vitamin E. A cup of tomato sauce offers more than 3.5 milligrams, along with vitamin A, vitamin C, and potassium. Just add some additional seasonings and vegetables (like these leafy greens) and enjoy them with pasta, pizza, casseroles, and more.
Source: healthstories.gr