Health Guide Net

25 Foods High In Vitamin E (Fruits, Veggies, Seeds, Nuts, Legumes)

Vitamin E is the name given to a group of 8 water-insoluble molecules that are divided into 2 categories – tocotrienols and tocopherols. In humans, alpha-tocopherol is the name of the most active form of vitamin E.

Health Benefits

Vitamin E is an antioxidant which helps protect cell membranes against free radical damage. Free radicals can come from direct sunlight, tobacco smoke, air pollution as well as a byproduct of metabolism.

A high intake of vitamin E is strongly associated with a decreased risk of age-related cataracts, according to a 2015 study done by the Department of Epidemiology and Health Statistics.

This vitamin is effective at reducing the symptoms of a fatty liver disease and atopic dermatitis. Additionally, it works as a moisturizer and can help soften dry lips.

Deficiency

Symptoms of a deficiency in vitamin E are:

  • general unwellness;
  • a difficulty with coordination or walking;
  • visual disturbances;
  • immune system problems;
  • muscle weakness or pain.

Recommended Dietary Allowance

  • Breastfeeding teens and women – 19 milligrams (28.4 IU);
  • Pregnant teens and women – 15 milligrams (22.4 IU);
  • Adults – 15 milligrams (22.4 IU);
  • Teens 14-18 years – 15 milligrams (22.4 IU);
  • Children 9-13 years – 11 milligrams (16.4 IU);
  • Children 4-8 years – 7 milligrams (10.4 IU);
  • Children 1-3 years – 6 milligrams (9 IU);
  • Infants 7-12 months – 5 milligrams (7.5 IU);
  • Birth to 6 months – 4 milligrams (6 IU).

Here Is A List Of 25 Foods High In Vitamin E:

1) Sunflower Seeds – 33,2 mg (166%DV)

Image credit – https://www.flickr.com/photos/torange-biz/15171785597

In addition to being the best source of vitamin E, sunflower seeds contain a good amount of monounsaturated fats, protein, and vitamin C, that helps in preventing cardiovascular disease.

2) Almond – 26,2 mg (131%DV)

It is the edible seeds of the almond tree (scientifical name – Prunus dulcis). The almond tree is native to the Indian subcontinent, the Middle East, and North Africa. In the present day, around 80 percent of the world’s almonds are grown in California.

3) Hazelnuts – 15 mg (75%DV)

Hazelnuts are an excellent source of dietary fibers, mono-unsaturated fatty acids (a type of heart-friendly fatty acids), folate, vitamin A (in the form of carotenoids), magnesium, manganese, iron, calcium, and phosphorus. Turkey is the largest producer of hazelnuts in the world.

4) Pine Nut – 9,3 mg (47%DV)

These nuts have long made up a part of the American diet. They are one of the calorie-rich edible nuts. For instance, 100 grams of pine nuts provide about 673 calories.

5) Peanut – 8,3 mg (42%DV)

It is abundant in niacin, folate (vitamin B9), magnesium, pantothenic acid, potassium, thiamin, choline, vitamin B6, selenium, riboflavin, phosphorous, zinc, copper, iron, and manganese.

6) Brazil Nut – 5,7 mg (29%DV)

Brazil nuts are a nutrient-dense type of nuts which are native to Brazil, Venezuela, Bolivia, Eastern Peru, and Eastern Colombia. Like most nuts, Brazil nuts are naturally gluten-free, LDL cholesterol free, and are a low glycemic-index food.

7) Olive – 3,8 mg (19%DV)

The olive is a fruit that can be purple, green, black, dark brown, and even pink. They were grown commercially in Crete as far back as 3000 BC, and these fruits may have been the source of the wealth of the Minoan civilization.

8) Turmeric – 3,1 mg (16%DV)

Turmeric (scientifical name Curcuma longa) is a culinary spice which has a long history of use in Ayurvedic and Chinese medicine. Turmeric is actually the ingredient in curry which gives it a vibrant yellow color. India is the world’s largest producer of turmeric.

9) Taro – 2,9 mg (15%DV)

Taro is native to Southeast Asia and India, and has earned the moniker “the potato of the tropics.” Tato is considered one of the first cultivated roots in human history. It is a staple food in Indian, African, and Oceanic cuisines, nevertheless, taro can be found everywhere from Fiji, the United States, Egypt, and Japan.

10) Turnip Greens – 2,9 mg (14%DV)

They are the dark-green leafy tops of the plant turnip. In addition to vitamin E, turnip greens are a good source of vitamin K, manganese, vitamin A, vitamin B9, potassium, vitamin C, copper, calcium, vitamin B6, dietary fiber, and iron.

11) Pistachios – 2,3 mg (11%DV)

Pistachios are the edible seeds of the pistachio tree (botanical name – Pistacia vera). An estimated 98 percent of the pistachios produced in the US are from California. Pistachios provide more than 30 different minerals, vitamins, and phytonutrients, according to the U.S. Department of Agriculture Nutrient Database.

12) Radicchio – 2,3 mg (11%DV)

It is a perennial, small cabbage that originates from the Mediterranean region, however, it can be found in North America and Asia today. Fresh radicchio is an excellent source of carotenoids, dietary fiber, and vitamin K.

13) Collard Greens – 2,3 mg (11%DV)

It is a type of cruciferous vegetable which belongs to the cabbage family. Food historians tell us that this cruciferous vegetable originated in the Mediterranean region or in Asia.

14) Pumpkin Seed – 2,2 mg (10%DV)

Pumpkins are native to the Americas. Presently, in the US, the top pumpkin-producing states are Indiana, Illinois, Pennsylvania, Ohio, and California.

15) Mamey Sapote – 2,1 mg (10%DV)

It is a medium to large-sized fruit with an ovoid shape and is native to Central America –El Salvador, Belize, Honduras, Guatemala, Mexico, Nicaragua, and Puerto Rico.

16) Avocados – 2,1 mg (10%DV)avocado

The avocado, also known as “midshipman’s butter,” “alligator pear,” or “butter pear,” is a fruit that contains a single seed. It is native to South Central Mexico. This fruit grows in pairs on trees and is an Aztec symbol of fertility and love.

17) Spinach – 2,1 mg (10%DV)d

Spinach is a native plant of Persia and was introduced to China in the seventh century. It is rich in minerals and vitamins, like – vitamin B2, vitamin B6, vitamin B9, vitamin A, vitamin C, vitamin K, calcium, iron, manganese, magnesium, and potassium.

18) Mustard Greens – 2,0 mg (10%DV)

Mustard greens are dark leafy green vegetables that belong to the cruciferous vegetables family. They originated in the Himalayan region of India and have been consumed for over 5,000 years.

19) Swiss Chard – 1,9 mg (9%DV)

Swiss chard, also known as ”silverbeet,” ”strawberry spinach,” ”spinach beet,” and ”bright lights,” is a biennial vegetable primarily grown for its edible leaves. This green leafy vegetable has a European origin and is packed with nutrients, vitamins, and many health benefits.

20) Broccoli Raab – 1,6 mg (8%DV)

It is leafy vegetables which is part of the cabbage family. Broccoli raab is renowned for its cancer-fighting and cancer-preventing potential.

21) Kiwi – 1,5 mg (7%DV)

Kiwi, also called the Chinese gooseberry, is a fruit known for its nutritional powerhouse – generous amounts of fats, proteins, minerals, carbohydrates, dietary fiber, and vitamins.

22) Wheat Bran – 1,5 mg (7%DV)

Wheat bran is the outer layer of the grain and contains much of the grain’s fiber, as well as some nutrients, including minerals and B-complex vitamins.

23) Beet Greens – 1,5 mg (7%DV)

Beetroot greens are the leafy tops of beets which are highly nutritious.

24) Pecan – 1,4 mg (7%DV)

It is a species of hickory native to the Southern United States and Mexico. Pecan is loaded with plant-based compounds and antioxidants known to significantly reduce the risk of chronic disease.

25) Butternut Squash – 1,3 mg (6%DV)

Butternut squash is a type of winter squash which grows on a vine.

References

https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-Ehttps://academic.oup.com/ajcn/article/76/4/703/4677430
https://jamanetwork.com/journals/jama/fullarticle/1104493
 

Health Guide's Editorial

Health Guide Net provides qualitative and informative articles on health, diet, and beauty.

Add comment