Eight food sources of vitamin E
January 22, 2020 | Farah Jassawalla

Eight food sources of vitamin E

A fat-soluble vitamin, Vitamin E is vital when it comes to protecting cells from damage and letting the bodily organs function well. A lack of vitamin E is associated with genetic disorders and low-weight premature infants. Thus adequate consumption of vitamin E is vital for humans and even more so for women. Although vitamin E is available in both food and supplement form, health experts advise that vitamin E be consumed through food rather than supplements as supplements have harmful side effects and long terms effects. The following foods are abundant in vitamin E: 

1. Sunflower Seed

Sunflower seeds are a splendid source of vitamin E, flavonoids, and other plant compounds that together enhance the immune system as they lower the risks of chronic inflammation. Furthermore, sunflower seeds diminish blood sugar levels and raise metabolic rate; hence they decrease the chances of developing type 2 diabetes and obesity.

2. Almond

Almonds are brown nuts that contain high levels of vitamin E, which increases plasma and red blood cells resulting in balanced cholesterol levels. Moreover, almonds significantly elevate the level of antioxidants, which ensures improved blood flow and reduces blood pressure. Consequently, it lowers the risk factors of heart disease.

3. Spinach

Spinach is a green leafy vegetable that is a spectacular source of vitamin E, as it is filled with nutrients that help minimize the prospect of cardiovascular disease. In addition, its beta-carotene properties prevent the risks of developing asthma, while its reasonable magnesium content is beneficial for managing and controlling asthma and panic attacks.

4. Avocado

The large, green berry known as avocado is high in vitamin E since it contains carotenoids which are used to repair eye cells – a function that is known to prevent blindness and enhance eye health. On top of that, avocados have been found to prevent damage to cell membranes, which slows down the growth of cancer cells.
5. Broccoli
Another green leafy vegetable that is a vital source of vitamin E is broccoli. Broccoli's vitamin E resources help in lowering cancer risks and lessen the chances of reproductive diseases. Additionally, broccoli provides potassium to the body, which forms body tissues and bones, resulting in quicker healing of wounds and a healthier immune system. Also, its fiber reserves immensely increase metabolic rate, giving rise to weight loss.
6. Peanuts
Peanuts are another healthy source of vitamin E that also contains high amounts of protein, which are essential for building and repairing blood cells. Besides that, peanuts improve the health of artery walls in the heart by increasing their flexibility and stopping the formation of blood clots. In addition, peanuts contain plant sterols, a substance that helps lower cholesterol levels and the possibility of developing coronary heart disease.
7. Blueberry
Blueberry is a marble-shaped dark blue fruit that contains high antioxidant vitamin E. This form of vitamin E helps boost brain health and avert memory loss since it increases neuron flow to the brain. It even diminishes the chances of brain inflammation by fighting harmful chemicals called free radicals. Lastly, blackberries have antibacterial abilities that refine dental health by fending off gum diseases, cavities, and oral cancer.
8. Corn
Corn is a good source of vitamin E as it helps decrease cellular damage and reduce the risk factors of oxidative stress, leading to better memory. Other than that, it contains lycopene, which uplifts the production of collagen and moisturizes the skin leading to less skin damage.
Considering the discussion above, the daily consumption of vitamin E is crucial for the maintenance of the immune system and organs. The foods listed above are some excellent sources of vitamin E that should you can consume to fulfill daily nutrient needs.

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Farah Jassawalla

Farah Jassawalla is a graduate of the Lahore School of Economics. She is also a writer, and healthcare enthusiast, having closely observed case studies while working with Lahore's thriving general physicians at their clinics.