Vitamin e health benefits: Vitamin E is considered a fat-soluble vitamin in Ayurvedic medicine. This nutrition is found in many types of household foods and it is necessary for the proper functioning of many organs of our body. Read this article till the end to know more about the nutritional value of this vitamin, and its food sources, how it helps our body, and how beneficial it is.
Know about the health benefits and nutritional sources of Vitamin E
Which foods are rich in Vitamin E (nutritional sources)?
- Sunflower Seeds: About 35.17 mg of Vitamin E is found per 100 grams of sunflower seeds. Snack on toasted and salted sunflower seeds for a nutritious snack or add to cakes and cookies for breakfast. Apart from this, they can also be added to yogurt, salads, parfaits and oatmeal.
- Almonds: 25.63 mg of vitamins are available per 100 grams of almonds. You can use them for breakfast. Almonds are another great vitamin eat that you can even add to baked goods and cereals. You can also include almonds in your diet along with milk. Almonds are also said to be the best source of protein.
- Wheat germ oil: About 20.32 mg of protein is available per 100 grams of wheat germ oil. Wheatgerm oil obtained from the center of the wheat kernel is rich in vitamin A, B and D along with vitamin E.
- Peanuts: 4.93 mg of Vitamin E is available per 100 grams of peanuts. But a little bit should be avoided from salty and flavored peanuts. Instead, consuming unsalted and flavored peanuts proves to be beneficial for health.
- Rice bran oil: 4.39 mg of protein is found per 100 grams of rice bran oil. This oil is extracted from rice bran, which is the hard outer brown layer of this oil. This oil has a high smoke point and mild flavor, so rice bran oil is considered ideal for stir-fries, and also a great addition to soups and dressings.
- Avocado: 2.07 mg of protein is found per 100 grams of avocado. Avocados contain moderate amounts of sugar and are packed with healthy fats. You can get full amount of Vitamin E from this fruit. Have it in the morning breakfast on toast with a drizzle of olive oil and sesame seeds or with a salad.
- Spinach: 2.03 mg of Vitamin E is available per 100 grams of spinach. And spinach is said to be a good source of protein. In addition, it is known to be a powerhouse of green leafy nutrients, especially iron. You can eat it fresh by adding spicy spinach to soup or in salads.
Key Tip: Note that vitamin E is considered a fat-soluble vitamin(nutritional sources ), which is why this vitamin is absorbed by our body along with dietary fat. As long as you eat the fatty sources of vitamin E mentioned above, such as nuts, avocados, and oils, you will not feel vitamin E deficiency in your body. And you don’t even have to worry about the vitamins being absorbed. Apart from this, if you are eating vegetables and fruits like butternut squash, spinach, mangoes, etc., then by eating some healthy fats, ensure the absorption of vitamin E which proves beneficial for your body.
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Vitamin e health benefits nutritional sources
Vitamin E is said to be an antioxidant in Ayurveda, which fights the harmful effects of free radicals in our body.
- According to many researches, vitamin E can reduce the risk factors of heart disease like high blood pressure and cholesterol.
- Vitamin E may relieve asthma-like symptoms in children and adults and may contribute to lung function.
- Vitamin E can help reduce menstrual cramps and pelvic pain in women.
- The use of vitamin E can be used to improve non-alcoholic fatty liver disease, which is the accumulation of fat in the liver of people who drink less alcohol.
- Vitamin E may reduce inflammation and improve immune function in older adults, such as older adults.
Symptoms of Vitamin E Deficiency
Vitamin E is found in a variety of foods, so it is unlikely that you will be deficient in vitamin E. In most humans, vitamin E deficiency is the result of an underlying health condition (in older individuals) or certain genetic disorders.
The symptoms of vitamin E deficiency are as follows:
- Difficulty walking or coordinating daily
- body weakness or muscle pain
- day by day loss of vision
- feeling unwell daily