The Most Nutrient-Dense Sources Of Vitamin E Are
Vitamin E is a fat-soluble vitamin that is known for its antioxidant properties. It plays a crucial role in maintaining the health of your skin, hair, and eyes. In addition, it helps to protect your body from free radicals which can cause damage to your cells. While vitamin E is found in a variety of foods, not all sources are created equal. Here are some of the most nutrient-dense sources of vitamin E that you can include in your diet.
1. Nuts and Seeds
Nuts and seeds are some of the best sources of vitamin E. Almonds, sunflower seeds, and hazelnuts are particularly rich in this essential nutrient. Just one ounce of almonds can provide you with 37% of your daily recommended intake of vitamin E. You can snack on nuts and seeds throughout the day or add them to your salads, smoothies, and oatmeal.
2. Vegetable Oils
Vegetable oils such as sunflower, safflower, and wheat germ oil are also excellent sources of vitamin E. Just one tablespoon of these oils can provide you with up to 28% of your daily vitamin E needs. You can use these oils for cooking, baking, or salad dressings.
3. Avocado
Avocado is a nutrient-dense fruit that is packed with healthy fats and essential vitamins and minerals. It is also a good source of vitamin E. Half an avocado can provide you with 10% of your daily recommended intake of vitamin E. You can add avocado to your salads, sandwiches, or smoothies.
4. Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are not only rich in vitamin E but also other essential nutrients such as iron, calcium, and vitamin C. Just one cup of cooked spinach can provide you with 20% of your daily vitamin E needs. You can add leafy greens to your salads, soups, or stir-fries.
5. Whole Grains
Whole grains such as wheat germ, brown rice, and quinoa are also excellent sources of vitamin E. One cup of cooked quinoa can provide you with 15% of your daily recommended intake of vitamin E. You can use whole grains as a base for your salads, stir-fries, or soups.
6. Fruits
Fruits such as mangoes, papayas, and kiwis are also good sources of vitamin E. Just one cup of sliced mango can provide you with 5% of your daily recommended intake of vitamin E. You can snack on fruits throughout the day or add them to your smoothies and salads.
Conclusion
Getting enough vitamin E is important for maintaining the health of your skin, hair, and eyes. Including these nutrient-dense sources of vitamin E in your diet can help you meet your daily recommended intake of this essential nutrient. So, make sure to add these foods to your grocery list and enjoy all the health benefits that come with them.
