Last Updated on August 6, 2021 by Nick J-Pepe
If you are interested in introducing more valuable nutrition to your diet, you will find that eating vitamin E foods is a great choice. Not only is this a fat-soluble vitamin that plays a major role in the body as an antioxidant, but it also helps to prevent damage to certain fats that are crucial for health.
A vitamin E deficiency is rare, except for the case in infants or in people who have fat absorption issues, which are common for those that are dealing with inflammatory bowel disease. The deficiency symptoms can include impaired vision, loss of muscle coordination, and speech issues.
1) Proper Supplementation of Vitamin E Foods Could Have the Following Benefits
- Damaged skin repair;
- Cholesterol balance;
- Thicker hair;
- Hormonal balance;
- Improved vision.
The recommended daily allowance for vitamin E is listed at 15 mg per day, with the daily value being 27 mg per day.
2) The Following Is a List of the Top 10 Foods Rich In Vitamin E
1) Almonds
Almonds – one ounce/7.3mg = 27% DV
2) Spinach
Spinach – one bunch/6.9mg = 26% DV
3) Sweet Potato
Sweet Potato – one tablespoon/4.2mg = 15% DV
4) Avocado
Avocado – one whole/2.7mg = 10% DV
5) Wheat Germ
Wheat Germ – one ounce/4.5mg = 17% DV
6) Sunflower Seeds
Sunflower Seeds – two tablespoons/4.2mg = 15% DV
7) Palm Oil
Palm Oil – one tablespoon/2.2mg = 11% DV
8) Butternut Squash
Butternut Squash – one cup, cubed/2mg = 7% DV
9) Trout
Trout – three ounces/2mg = 7% DV
10) Olive Oil
Olive Oil – one tablespoon/2 mg = 7% DV
It is recommended that you consume roughly 2 to 3 of these foods rich in vitamin E each day.
3) Top Vitamin E Benefits
3.1) Healthy Hair and Skin
Vitamin E Foods are nutrients that are a very powerful antioxidant that works to decrease environmental damage to skin and hair.
It also helps to strengthen the skin’s capillary walls and promotes scalp circulation. It also helps to improve skin elasticity and moisture.
3.2) PMS
Taking a good vitamin E supplement just 2 to 3 days prior to, and 2 to 3 days after, a menstrual period will help to cut back on anxiety, cravings, cramping, and other issues related to PMS.
3.3) Eye Health
Vitamin E also helps to cut back on macular degeneration due to aging, which is a common cause of blindness.
To make sure that your vitamin E is effective for your vision, you also need to consume the right levels of zinc, vitamin E, and beta-carotene.
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