Major Sources Of Vitamin E In The Diet
Vitamin E is a vital nutrient for good health. It is an antioxidant that helps to protect the body's cells from damage caused by free radicals. It also plays a role in the immune system and helps to maintain healthy skin and eyes. Although vitamin E is found in many foods, some sources are richer than others. Here are some of the major sources of vitamin E in the diet.
Nuts and Seeds
Nuts and seeds are among the best sources of vitamin E. Almonds, sunflower seeds, and hazelnuts are particularly rich in this nutrient. Just a handful of nuts or seeds can provide a significant amount of vitamin E. For example, one ounce of almonds (about 23 nuts) contains more than 7 mg of vitamin E, which is over 45% of the recommended daily intake.
Vegetable Oils
Vegetable oils are another good source of vitamin E. Wheat germ oil, sunflower oil, and safflower oil are particularly high in this nutrient. However, it is important to note that oils are high in calories and should be used in moderation.
Green Leafy Vegetables
Green leafy vegetables like spinach, kale, and broccoli are also good sources of vitamin E. They are also rich in other nutrients like folate, iron, and vitamin C, making them a great addition to any healthy diet.
Fruits
Some fruits also contain vitamin E, although in smaller amounts than nuts, seeds, and vegetable oils. Mangoes, kiwi, and papaya are among the fruits with the highest vitamin E content.
Fortified Foods
Some foods are fortified with vitamin E to help people meet their daily recommended intake. This includes breakfast cereals, margarine, and some types of milk. However, it is important to read the labels carefully, as not all fortified foods contain significant amounts of vitamin E.
Conclusion
Vitamin E is an important nutrient that plays many roles in the body. Eating a healthy and balanced diet that includes a variety of vitamin E-rich foods is the best way to ensure that you are getting enough of this nutrient. Nuts, seeds, vegetable oils, green leafy vegetables, and fruits are some of the best sources of vitamin E in the diet.