VITAMIN E-RICH FOODS TO HAVE IN YOUR KITCHEN AND THEIR BENEFITS

Foods that are rich in vitamin E and why you need some in your kitchen right now.

There is always so much to gain physically and even mentally regarding food. Vitamin E is an essential type commonly found in foods all around us. It is a collective name for a group of 8 fat-soluble compounds; tocopherol and tocotrienol.

You definitely know of vitamin E if you’re into skin/body care. It is in most of our favorite skincare products thanks to its numerous benefits which also extend to hair care.

One common form of vitamin E is the supplement form. These are the more mobile forms of vitamin E made by science for your convenience.

Thanks to this ease, we sometimes forget that we can get Vitamin E, among other vitamins, from food. Yes, a healthy meal contains all or a great percentage of the six classes of food. This also includes vitamins.

What is Vitamin E?

According to wikipedia.com, “Vitamin E is a fat-soluble antioxidant which may help protect cell membranes from reactive oxygen species”.

In other words, Vitamin E is an antioxidant that is necessary to the body even at a cellular level. When the body goes through “oxidative stress“, it could significantly damage the structure of the cells. Vitamin E plays a role in protecting the cell membranes from this kind of stress.

Note that antioxidants are substances/ molecules which could prevent or delay cell damage (nccih.nin.gov).

Vitamins are the nutrients that your body needs to maintain good health. They affect how our body develops and the lack of them can cause severe physical and even mental effects. Our bone formation, our vision, our skin, and our DNA, all need vitamins. However, the body only requires a few dosages of vitamins.

Specifically, mayoclinic.org states: “Vitamin E is a nutrient important to your eyesight, reproductive health, blood, brain, skin”. It also helps your body fight and prevent potential chronic inflammatory diseases.

Here on rythmfiend, we talk about the benefits of conscious healthy living. Being in tune with your true self and knowing yourself to grow better.

Benefits of vitamin e To the Body

Healthy food consumption (and other consumables) is every bit of the self-love we practice. Love of one’s self is consciously giving yourself only the things which serve you a true positive benefit.

Here are the benefits of consuming vitamin E-rich foods for your personal growth/development;

1. Vitamin E-rich foods may prevent cell damage.
2. It may be beneficial to reducing chances of “cognitive impairment”. Simply put, it may reduce your chances of losing your brain’s full functionality.
3. Consuming foods rich in vitamin E may reduce your chances of having cardiac-related diseases.
4. Further, vitamin E may also help in preventing cancer development in the body.
5. Thanks to its antioxidant property, vitamin E may help in managing diseases causing free radicals in the body.
6. Vitamin E-rich foods are guaranteed to keep your eyesight healthy.
7. It may improve the health of your liver.
8. Vitamin E’s anti-oxidating properties may also benefit your skin’s healthy from the inside.
9. Consuming food rich in vitamin E can prevent vitamin E deficiency.

List of Foods that are rich in vitamin E to have in your kitchen

Below is a list of sources of vitamin E in food. These foods should be added to your healthy kitchen inventory. There are foods high in vitamin E and they include but aren’t limited to the following;

Please note: all measurements are in milligrams per 100 grams. The data displayed below is from Wikipedia and Healthline.com.

Vegetable oils;

• Hazel nut oil which carries about 47 Mg
• Palm oil 15.9 Mg
• Canola oil 44 Mg
• Wheat germ oil contains 150 Mg
• Sunflower oil 41.1 Mg
• Safflower oil 34.1 Mg
• Almond oil 39.2 Mg
• Grapeseed oil 28.8 Mg
• Soybeans oil 12.1 Mg
• Corn oil 14.8 Mg
• Olive oil14.3 Mg
• Peanut oil 15.9 Mg
• Peanut butter 9 Mg

Nuts

• Dry Cashew nuts 0.9 Mg
• Pine nuts 9.3 Mg
• Pistachio nuts 2.8 Mg
• Dry Almond nuts 25.6 Mg
• Sunflower seeds 26.1 Mg
• Dry Hazel nuts 15.6 Mg
• Roasted peanuts 8.3 Mg

Green vegetables and fruits

• Asparagus1.5 Mg
• Avocado 2.6 Mg
• Broccoli 1.4 Mg
• Brown Rice 0.2 Mg
• Raw Spinach 2.0 Mg
• Mango 0.9 Mg
• Kiwi Fruits 1.5Mg

Animal sources

• Chicken 0.3 Mg
• Beef0.1 Mg
• Fish 1.0-2.8 Mg
• Oysters 1.7 Mg
• Pork 0.1 Mg
• Eggs 1.1 Mg
• Cheese 0.6-0.7 Mg
• Milk 0.01-0.1Mg
• Crayfish1.5 Mg

Daily recommended dosage

Eating foods that are rich in vitamin E, it is not harmful according to the National Institute of health. However, the supplement version of vitamin E can be severely problematic if consumed in high dosages. These problems may include prostate cancer.

However, the national institute of health further states that the daily recommended dosage of Vitamin E is 1000mg per day (upper limit). For both natural and synthetic vitamin E.

This goes to reiterate that as with everything in life, a balance is needed. If you do too much or too little, there will be a price to pay.

Disclaimer: We are not medical practitioners, always consult with your licensed medical practitioner before consumption of foods or supplements for specific reasons. This content is not a substitute for medical advice/consultation/diagnosis.

Related;

Anti-inflammatory Turmeric tea

Pineapple peel with ginger: sweet spicy tea/drink with healthy benefits

How to make turmeric powder

Must have Healthy herbs and spices for your kitchen

DIY aromatherapy candles