Vitamin E Foods List
The immune response is the body’s way of recognizing and responding to alien and dangerous chemicals, germs, and viruses.
However, today’s fast-paced lifestyle and poor diet, including processed and fried meals, can impair the immune system by allowing viruses and germs to enter the body.
Vitamin E foods help boost the immune system and protect the body from cell damage, among other things.
Immune system booster foods should be on your grocery list if you want to avoid diseases and live a healthier life.
Following is a list of foods high in vitamin E, a fat-soluble compound, but first things first. What are the benefits of vitamin E?
Benefits Of Vitamin E And How Much You Need Daily
The recommended daily allowance of vitamin E for men is 4 milligrams and 3 milligrams for females.
It is reasonable to expect that your food will supply all of the vitamin E that your body requires.
You do not need to consume vitamin E daily because your body will store any excess for later use if it does not use it right away. Listed below are the health benefits of vitamin E.
1. Provides Antioxidant and Anti-Inflammatory Properties
Oxidative stress caused by free radicals in the body can eventually lead to chronic inflammation.
Oxidative stress can be a contributing factor in developing a variety of persistent diseases and ailments, including arthritis, certain cancers, and cognitive aging.
Vitamin E provides the body, and especially the skin with a measure of defense against the damaging effects of oxidative stress.
It helps stop the production of new free radicals and counteract the impact of existing radicals that would otherwise be destructive.
2. Improves Eye health
Macular degeneration and cataracts are two of the most common age-related eye illnesses. The antioxidant properties of vitamin E could help prevent macular degeneration and cataracts.
Improves immunological function, particularly in people of advanced age
Vitamin E is an antioxidant that can help prevent lipid peroxidation and the damage that might result in immune cells’ membranes.
This is one of the many activities that vitamin E does to prevent the age-related deterioration of immune function.
3. Prevents Cognitive Deterioration
Studies show that older people who have high plasma levels of vitamin E have a lower risk of developing Alzheimer’s disease.
4. Improves Heart Health
In its many forms, Vitamin E has an inhibitory effect on lipid peroxidation, a reduction in arterial clotting, and the production of vessel-relaxing nitric oxide.
These results imply that vitamin E may be able to minimize the risk of coronary heart disease.
Vitamin E Food List
You can get the necessary nutrients from a wide variety of vitamin E-rich foods, such as vegetables, nuts, fruits, and seeds.
The following foods are some of the ones with the highest vitamin E concentration. They all contribute to a healthy diet in their unique way.
1. Almonds: 1oz-6.8 mg
Almonds contain a generous amount of plant-based protein, satiating fiber, heart-healthy fat, vitamin E, and various other vitamins and minerals.
2. Avocado: 1/2 an avocado – 2.1 mg
Avocados provide a wide range of health benefits, including improved digestion, decreased depression risks, and help protect against diseases such as cancer.
3. Butternut Squash: 1 cup- 2.6 mg
The high concentrations of vitamins, antioxidants, and fiber found in this starchy vegetable give it a wide range of positive effects on one’s health.
4. Cooked Broccoli: 1/2 cup – 1.2 mg
Cooked broccoli contains powerful antioxidants with health protective effects.
5. Cooked Spinach: 1/2 cup – 1.9 mg
Although the leafy green is rich with nutrients, you will be able to absorb significantly more calcium and iron from it if you cook it first.
6. Dried Apricots: 1/2 cup – 3 mg
In addition to containing potassium and antioxidants, dried apricots help lower cholesterol levels and improve digestion.
7. Eggs: 2 large eggs – 1.9 mg
Eggs, especially the yolks, contain fat-soluble vitamin E and essential fatty acids that help to improve health.
8. Hazelnuts: 1oz- 4 mg
The vitamins, minerals, antioxidant compounds, and healthy fats contained in a single serving of hazelnuts have positive effects on one’s health, including helping to lower blood fat levels, regulating blood pressure, reducing inflammation, and improving blood sugar levels.
9. Kiwi: 1 fruit – 1.1 mg
Kiwis contain many nutrients, including a selection of essential vitamins, minerals, and fiber.
10. Mamey Sapote: 100 gms-2.1 mg
This exotic fruit is very significant and beneficial to human health due to the incredible combination of nutrients contained within it.
11. Mango: 100 grams-0.9 mg
The protective compounds in mangoes have antioxidant properties, making them an excellent food source.
12. Olive Oil: 1 Tbsp – 1.9 mg
Olive oil is rich in antioxidants and vitamins, such as vitamin E, which are essential for the proper functioning of blood vessels and the immune system.
13. Peanut Butter: 2 Tbsp has 2.9 mg
Peanut butter is a highly nutrient-dense food that has the potential to provide various advantages to one’s health.
14. Peanuts: 1oz- 2 mg
Because they bring cholesterol levels down, peanuts are beneficial for preventing heart disease. In addition to this, they can prevent the formation of small blood clots and lower the likelihood that you will suffer a heart attack or stroke.
15. Rainbow Trout: 3oz- 2 mg
This vibrantly colored fish belongs to the salmon family and is one of the healthiest fish species you can consume as part of a balanced diet.
16. Shrimp: 3oz- 1.9 mg
Shrimp is rich in antioxidants, such as astaxanthin, which lowers inflammation and protects against oxidative damage.
17. Sunflower Seeds: 1oz- 7.4 mg
Sunflower seeds are rich in various vitamins, minerals, and other micronutrients that can help strengthen your immune system and enhance your ability to ward off infections.
18. Swiss Chard: 1/2 cup – 2 mg
Swiss chard is rich in various antioxidants, including beta-carotene and flavonoids, both of which reduce the risk of certain cancers and cardiovascular diseases.
19. Wheat Germ Oil: 1 Tbsp – 20.3 mg
Vitamin E is an essential nutrient with antioxidant properties, and wheat germ contains a lot of it.
Antioxidants reduce the number of free radicals in the body, and research indicates that natural sources of antioxidants are the most effective way to prevent disease.
Even though there is a long list of foods that have vitamin E, the ones mentioned above are some of the ones that have exceptionally high concentrations of the compound.
The majority of the vitamin E that we take in comes from foods such as nuts, seeds, and certain oils.
Additionally, some dark green vegetables, certain fruits, and several kinds of seafood are all excellent sources of vitamin E.
Printable Vitamin E Foods List (PDF)
|1 oz Almonds||6.8 mg|
|½ Avocado||2.1 mg|
|1 Cup Butternut Squash||2.6 mg|
|1/2 cup Cooked broccoli||1.2 mg|
|1/2 cup Cooked spinach:||1.9 mg|
|1/2 cup Dried apricots:||3 mg|
|2 large Eggs:||1.9 mg|
|1oz Hazelnuts:||4 mg|
|1 Kiwi:||1.1 mg|
|2 Tbsp Olive oil:||1.9 mg|
|1 Tbsp Peanut butter:||2.9 mg|
|1oz Peanuts:||2 mg|
|2oz Rainbow trout:||2 mg|
|100gms Mamey Sapote||2.1mg|
|3oz Shrimp:||1.9 mg|
|½ cup Spinach:||2 mg|
|1oz Sunflower seeds:||7.4 mg|
|½ cup Swiss Chard:||2 mg|
|1 Tbsp Wheat germ oil:||20.3 mg|