6 Vitamin E-Rich Foods for Beautiful Skin, Hair, Strong Immunity, and More

Vitamin E for Beautiful Skin, Hair, Strong Immunity, and More

Vitamins C and D frequently steal the spotlight when it comes to wellness, and with good reason. These vitamins are crucial for immunological function, a trendy issue in the wellness industry, among other important health advantages. What about other crucial vitamins and nutrients, such as vitamin E? This antioxidant-rich vitamin is equally as important for your health even if it may not receive as much attention as other vitamins. What you should know about vitamin E's health advantages is provided here, along with a list of foods to eat for strong immunity, beautiful skin, and healthy hair.

A Potent Antioxidant is Vitamin E

Vitamin E is a nutrient that requires fat to be absorbed, according to the National Center for Biotechnology Information. It primarily serves as an antioxidant, or advantageous chemical, which combats free radicals. Just a reminder: Compounds known as free radicals have the potential to harm cells when they are present in large quantities. Free radicals are produced by the body naturally as a byproduct of regular bodily functions (see metabolism), but conditions like environmental pollution and UV radiation can accelerate free radical generation. According to a study, if these free radicals accumulate, they can cause cellular damage and oxidative stress, which is a crucial factor in the development of chronic diseases including cancer and heart disease. Antioxidants like vitamin E can help with that, though.

Antioxidants typically act by scavenging and disarming free radicals, making them harmless in the process. This safeguards your cells from oxidative stress and maintains their health as well as yours.

More Advantages of Vitamin E

Vitamin E's antioxidant effects are particularly potent in this scenario. For instance, it aids in shielding cell membranes from free radicals, a crucial step in preventing cellular damage. Its antioxidant capabilities also "have the ability to protect the skin from sun damage while regulating the skin's barrier," according to registered dietitian Maddie Pasquariello, MS, RDN. But vitamin E's benefits don't end there, according to Pasquariello, as it also promotes hair development and collagen levels, the major structural protein of the skin. The National Institutes of Health state that this vitamin also has a role in supporting healthy blood flow and immunological function.

Simply explained, vitamin E is an essential substance for general good health. Although vitamin E insufficiency is very uncommon, you must obtain it from outside sources because the body cannot generate it. Fortunately, it is present in a wide variety of plant foods, making it easy to consume the minimum 15 milligrams of it daily as per the 2020–2025 Dietary Guidelines for Americans. Nutritionists recommend the foods listed below as sources of vitamin E.

Vitamin E is abundant in Nuts

According to Maya Feller, MS, RD, CDN, registered dietitian nutritionist and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World, almonds are one of the best sources of vitamin E, followed closely by hazelnuts. For instance: Almonds have roughly 7 milligrams of vitamin E per ounce, compared to 4 milligrams in an equal amount of hazelnuts. Feller continues, "These nuts are also excellent providers of mono- and polyunsaturated fats, which are heart-healthy fats. According to Marissa Meshulam, MS, RD, CDN, registered dietitian and owner of MPM Nutrition, you can consume them in the form of nut butter, which is wonderful on toast, in smoothies, or combined with oatmeal.

Seeds are Rich in Vitamin E

Plant seeds are a great choice the next time you're in the mood for something crunchy. According to Meshulam, sunflower seeds are particularly high in vitamin E. For comparison, the quantity of vitamin E in an eight-ounce portion (or approximately 14 cups) is about 7 milligrams, which is less than half the daily recommended value. In addition, Pasquariello notes that sunflower seeds include fiber, iron, calcium, and magnesium. Oatmeal, yogurt, salads, and soups are just a few of the foods that sunflower seeds (and plant seeds in general) enhance in taste and texture.

Vitamin E can be found in Nut and Seed Oils

Vitamin E is present in seeds and nuts, thus it is not surprising that these foods also include remarkable oils. Although they serve various purposes, sunflower and wheat germ oils, according to Meshulam, are particularly rich in vitamins. She says that because sunflower oil "is a very stable oil, [it] may be utilized in high-heat cooking." Wheat germ oil, on the other hand, should be used in salad dressings or drizzled over cooked foods because it has a lower smoke point.

Leafy Greens are packed with Vitamin E

There are many reasons to adore leafy greens. They are adaptable, delectable, and rich in vitamin E. (among plenty of other powerful nutrients). The best choices are Swiss chard and spinach, both of which provide roughly 2 milligrams of vitamin E per half cup. You have a great incentive to use beets because even the green tips of the veggie contain this vitamin. Generally speaking, leafy greens of any kind are simple to include in recipes. Try adding them shortly before serving to a stir fry, morning hash, soup, stew, or chili, advises Pasquariello. Simply sauté leafy greens with garlic and seasonings, then serve as a straightforward side dish for a more greens-forward approach.

Avocado Fruit

Fans of avocados, good news! The fruit, which has a creamy texture and is a fruit, provides roughly 4 milligrams of vitamin E per half an avocado (100 grams). According to Pasquariello, avocados also include fiber, which is "essential for healthy digestion, decreasing cholesterol, managing blood sugar levels, and boosting longevity," as well as potassium, vitamin K, and riboflavin.

Tomato Paste, Tomato Sauces, and Canned Tomatoes

Canned tomato sauce, popular for its practicality and mouthwatering flavor, helps you get your recommended daily allowance of vitamin E. Potassium, vitamin A, vitamin C, and more than 3.5 milligrams are all present in one cup of tomato sauce. Enjoy spaghetti, pizza, stews, and a wide variety of other dishes by simply adding a few seasonings and extra vegetables (such as those leafy greens).

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