Vitamin E is a fat soluble vitamin that acts as an antioxidant. Foods rich in vitamin E protect the body from the free radicals in certain fats which cause oxidative stresses.
Fortunately, vitamin E deficiencies are rare but people with inflammatory bowel diseases and infants may suffer from vitamin E deficiency.
Whether you are deficient or not consumption of Vitamin E as supplements or eating foods rich in vitamin E are beneficial to many heart related and other conditions.
Vitamin E
- Reduces Cholesterol
- Improves Vision
- Prevents Artery Hardening
- Reduce Blood Pressure
There are a number of other benefits linked to Vitamin E such as prevention of Alzheimer's disease, treatment of various cancers, diabetes, PMS, cystic fibrosis as range of other conditions. Most of these claims have not yet been conclusively proven.
Vitamin E has blood thinning capabilities, therefore if you are already taking blood thinning medicines such as aspirin then you must consult your doctor.
Vitamin E may interfere with certain drugs so be careful and consult your doctor.
Eating Vitamin E rich food is certainly beneficial, it is only excess consumption that can cause problem in certain specific cases.
Top 15 Vitamin E Rich Foods
All kinds of nuts, seeds, fruits and vegetables are rich in Vitamin E. You have a range of choices. Following 15 vitamin E rich foods will be helpful to you.
Nuts
Nuts are some of the highest containers of Vitamin E. Following are some common nuts rich in Vitamin E.
1. Almonds
Almonds are not only nutritious, they are tasty too. They are rich in Vitamin E with a concentration of 25.63 mg per 100 grams of servings.
Almond milk and oil are even more concentrated. Consume a handful of almonds daily in the morning. They are one of the best heart healthy foods with many nutrients.
They are high calorie food items so keep a check on your calories count.
2. Pine Nuts
Like almonds pine nuts are also rich in Vitamin E
It contains 9.33mg of vitamin E per 100mg. This sweet and delicious nut is also rich in calories.
It also contains a range of phytonutrients offering multiple health benefits.
3. Hazelnuts
Like all tree nuts hazelnuts are very nutritious food. They are all good as snacks compared to the preservative filled high fat junk foods.
You just have to be careful by not overconsuming nuts. If you eat them in measured quantities, then they are the most nutritious snack items.
Hazelnut in particular is a gluten free plant protein. It contains 15.03mg of Vitamin E.
4. Brazilnuts
Brazil nuts are also high calorie nutritious nuts with rich contents of proteins, vitamins and minerals.
It contains 5.65mg of Vitamin E per serving of 100grams.
The nuts are delicious and offer heart, brain and overall health benefits. It reduces bad cholesterol LDL and Increases good Cholesterol HDL.
5. Pistachio
Pistachio contains comparatively low - only 2.86mg of Vitamin E per 100 grams of serving. It is also one the lowest calories nuts with high potassium and vitamin K.
Overall it becomes a very good vitamin E containing snack for a healthy heart.
Seeds
6. Sunflower Seeds
Among the various seeds, the sunflower seeds have the highest content of Vitamin E - 22.89mg per 100 grams of serving.
They are very nutritious and healthy seeds containing vitamins minerals and phytochemicals.
These seeds are usually available in salted form as snacks. The sodium in salt takes away many of its cardiovascular health benefits.
Look for unsalted variety and use them.
7. Pumpkin Seeds
Pumpkin seeds contain 2.18mg per 100gm.
Fruits
8. Apricots
Apricots contain 4.33mg per 100grams.
9. Avocados
Avocados contain 2.66mg per 1000 grams.
10. Blueberries
Vegetables
11. Tomato juice
Tomato juice contains 5.56mg per 100 grams.
12. Bell Peppers
Green and red bell peppers contain 4mg per 100grams.
13. Spinach
Spinach contains 3.54mg per 100 grams.
14. Turnip Greens
Turnip greens contain 2.86mg per 100grams.
15. Broccoli
Broccoli contains 2.53mg per 100 grams.
Too much Consumption of vitamin E can be harmful so don't go overboard on supplements. It can cause bleeding bruising and hemorrhage.
Foods given above can provide you more than required Vitamin E and are considered safe to consume.