Major Sources Of Vitamin E In The Diet Are
Introduction
Vitamin E is a fat-soluble nutrient that acts as an antioxidant in the body. It helps to protect cells from damage caused by free radicals, which can lead to chronic diseases such as cancer, heart disease, and Alzheimer's disease. Vitamin E is also important for immune function, skin health, and vision. It is recommended that adults consume 15 mg of vitamin E per day. Here are some major sources of vitamin E in the diet.
Nuts and Seeds
Nuts and seeds are excellent sources of vitamin E. Almonds, hazelnuts, peanuts, and sunflower seeds are particularly high in this nutrient. A quarter cup of almonds provides 8 mg of vitamin E, which is more than half of the recommended daily intake. Other good sources include pine nuts, Brazil nuts, and sesame seeds.
Vegetable Oils
Vegetable oils are also rich in vitamin E. Wheat germ oil is the highest source of vitamin E, providing 20 mg per tablespoon. Sunflower oil, safflower oil, and corn oil are also good sources. However, it is important to use these oils in moderation as they are high in calories and can contribute to weight gain if consumed in excess.
Leafy Green Vegetables
Leafy green vegetables are a great source of many nutrients, including vitamin E. Spinach, Swiss chard, and turnip greens are particularly high in this nutrient. One cup of cooked spinach provides 3.7 mg of vitamin E, which is about a quarter of the recommended daily intake.
Fruits
Some fruits are also good sources of vitamin E. Mangoes, kiwifruit, and papayas are particularly high in this nutrient. One cup of sliced mango provides 1.8 mg of vitamin E, which is about 12% of the recommended daily intake. Other good sources include blackberries, raspberries, and avocado.
Fortified Foods
Some foods are fortified with vitamin E, meaning that this nutrient has been added to enhance their nutritional value. Breakfast cereals, margarine, and plant-based milks are often fortified with vitamin E. Check the label to see if your favorite foods have been fortified with this nutrient.
Conclusion
Vitamin E is an important nutrient that is found in a variety of foods. Nuts and seeds, vegetable oils, leafy green vegetables, fruits, and fortified foods are all excellent sources of vitamin E. By incorporating these foods into your diet, you can ensure that you are getting enough of this important nutrient to support your overall health and well-being.