Vitamin E is essential for our body, as it protects it from oxidative stress. But not only! So, which foods are rich in vitamin E?
If vitamin E acts as a protector in our body, it is thanks to its antioxidants. Thus it prevents the propagation of free radicals. It oxidizes bad cholesterol. And It plays the role of cardioprotector. So it is advisable to consume vitamin E naturally and there are many foods that contain it. It is mainly found in fats viz Corn oil, walnut oil or sunflower oil. But also in many vegetables like spinach, broccoli or asparagus. Smoked salmon, chickpeas, and wholemeal bread are also vitamin E-rich foods.
Benefits of Vitamin E: What is Vitamin E Used for?
Vitamin E is an essential nutrient that plays a crucial role in protecting cells from oxidative damage. as As a powerful antioxidant, vitamin E neutralizes free radicals, thereby reducing oxidative stress and helping to prevent chronic diseases such as cardiovascular disease.. Additionally, vitamin E supports the immune system by strengthening the immune response. It is also involved in skin health, promoting healing and helping to maintain healthy skin. Vitamin E is found in a variety of foods such as nuts, seeds, vegetable oils and some vegetables, and its inclusion in the daily diet is essential to promote overall health.
Which fruit has the most vitamin E?
Vegetables are not the only food that naturally contains vitamin E. Fruits are also true companions for daily consumption. Hazelnuts and almonds are the fruits that contain the most vitamin E, between 15 and 20 mg per 100 grams.. Eating a handful of almonds daily provides 70% of the daily requirement of vitamin E. But in fruits rich in vitamin E, we also find. Dried apricots (4 mg vitamin E per 100 g), mangoes (2.05 mg per 100 g) or black currants (2.10 mg per 100 g). Lawyers Definitely contains a little less, but it is one of the fruits that contains the most vitamin E. Not forgetting tomatoes, sweet potatoes and almonds.
What are the symptoms of vitamin E deficiency?
We now know that vitamin E is essential for the proper functioning of the human body. Deficiency can therefore cause a variety of symptoms. However, you should know that vitamin E deficiency is exceptional in adults. It manifests itself more in the long run and results in neurological disorders. In other words, The adult has trouble walking, suffers from muscle weakness and has coordination difficulties. In infants and children, vitamin E deficiency is less exceptional and is recognized by Severe form of anemia, absence of reflexes or retinal damage. Conversely, a surplus of vitamin E is also a rare case, but, in this situation, vitamin E is not toxic. So the added risk is low.
Which oil has the most vitamin E?
Wheat germ oil It is generally considered one of the vegetable oils rich in vitamin E. It contains significant amounts of tocopherols, which are compounds of vitamin E. However, it is important to note that different vegetable oils contain different levels of vitamin E. In addition to wheat germ oil, other oils rich in vitamin E are included Sunflower oil, corn oil, almond oil, hazelnut oil and safflower oil. Including a variety of vegetable oils in a balanced diet can help ensure adequate intake of vitamin E. Consuming these oils is recommended due to their high calorie content.
Vitamins and Diet: Where to Get Vitamin E?
Vitamin E can be found in a variety of foods. Here are some common sources of vitamin E:
- Vegetable Oil: Vegetable oils, such as wheat germ oil, sunflower oil, almond oil and olive oil, are rich in vitamin E.
- Nuts and seeds: Nuts, especially almonds, hazelnuts and sunflower seeds, are good sources of vitamin E.
- Nuts: Nuts, besides being rich in beneficial fatty acids, also contain vitamin E.
- Green leafy vegetables: Some green leafy vegetables, such as spinach and kale, also contain small amounts of vitamin E.
- Whole grains: Whole grains and grain products can provide significant amounts of vitamin E.
- Fruits: Some fruits, such as kiwis and avocados, also contain vitamin E, although usually in smaller amounts than other sources.
Eating a balanced and varied diet is important to ensure adequate vitamin E intake.
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