Vitamin E Health Benefits, Rich Sources & Deficiency Symptoms
Vitamin E is a fat-soluble vitamin. It is found in a wide variety of foods and is essential for the proper functioning of many organs. Read on to learn more about this nutrient, its food sources, and how it helps your body.
Which foods are rich in Vitamin E?
- Sunflower seeds: (per 100 grams = 35.17 mg) Snack on roasted and salted sunflower seeds or add to cakes and cookies when baking. You can also add them to yogurt, salads, parfaits, and oatmeal.
- Almonds: (per 100 grams = 25.63 mg) Another great snack item, they can also be added to baked goods and cereals. If you are a vegetarian, you can include almond milk in your diet. Almonds are also a good source of protein.
- Wheatgerm Oil: (Per 100 g = 20.32 mg) This oil obtained from the center of the wheat kernel is rich in Vitamin A, B and D along with Vitamin E.
- Peanuts: (per 100 grams = 4.93 mg) Avoid salted and flavored peanuts; Go for plain roasted instead.
- Rice Bran Oil: (Per 100 grams = 4.39 mg) This oil is extracted from the husk or bran of rice, which is the tough outer brown layer. It has a high smoke point and mild flavor, so it is ideal for stir-fries, and as an addition to soups and dressings.
- Avocado: (Per 100 grams = 2.07 mg) The best thing about avocados is that they contain little sugar and are packed with healthy fats. You can also get a healthy dose of Vitamin E from this delicious fruit. Eat on toast with a drizzle of olive oil and sesame seeds or with a salad.
- Spinach: (Per 100 grams = 2.03 mg) Apart from being a good source of Vitamin E, this dark green leafy green is a powerhouse of nutrients, especially iron. Add tart spinach to soups or eat fresh in salads.
Tip: Note that vitamin E is a fat-soluble vitamin, meaning it is absorbed by the body along with fat in the diet. As long as you eat fatty sources of vitamin E like nuts, avocados and oils, you don’t have to worry about how much of the vitamin your body absorbs. However, if you are eating vegetables and fruits like butternut squash, spinach, mangoes, etc., ensure absorption of vitamin E by eating some healthy fats.
Vitamin E Health Benefits
Vitamin E is an antioxidant, which fights the harmful effects of free radicals in the body.
- Research suggests that vitamin E may reduce risk factors for heart disease, such as high blood pressure and cholesterol.
- Vitamin E may contribute to better lung function and improve some symptoms of asthma in children and adults.
- Vitamin E may help reduce menstrual cramps and pelvic pain in women with dysmenorrhea or endometriosis.
- Non-alcoholic fatty liver disease, which is an accumulation of fat in the liver of people who drink less alcohol, may be improved with vitamin E.
- Studies suggest that maintaining vitamin E levels may protect against cognitive decline.
- In older adults, vitamin E may reduce inflammation and improve immune function.
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Symptoms of Vitamin E Deficiency
Vitamin E occurs naturally in a wide variety of foods, so it is unlikely that you will be deficient in this nutrient. Vitamin E deficiency is often the result of an underlying health condition or certain genetic disorders.
Symptoms of Vitamin E deficiency are as follows:
- difficulty walking or coordination
- weakness or muscle pain
- loss of vision
- feeling general unwell