11 foods to naturally increase your vitamin E intake

Vitamin E plays several roles in your body, including the protection of cells against damage and support for your immune system. Vitamin E is found in many plants based on plants and animals. These 11 foods are excellent options if you are looking to increase your vitamin E intake.

Vitamin E: 20.3 milligrams per tablespoon, 135% of daily value

The wheat germ oil is derived from the wheat germ, the small part of the wheat nucleus which turns into a plant. Wheat germ oil is one of the richest sources of vitamin E that you can eat. In fact, wheat germ oil has the highest concentration of vitamin E among edible oils.

Vitamin E has powerful antioxidant effects, which means that it helps to protect from cell damage. Wheat germ oil also contains other cell protection compounds, such as fatty acids, carotenoids and polyphenols.

Vitamin E in avocados: 4.16 milligrams per portion of 100 grams, 27.7% of daily value
Vitamin E in avocado oil: 3.5 milligrams per tablespoon, 23.5% of daily value

Eating lawyers and avocado oil can support health in many ways. For example, both contain plant compounds, such as polyphenols and carotenoids, known to reduce inflammation and protect from oxidative damage. Oxidative damage is cell damage caused by an imbalance between antioxidants and harmful compounds called free radicals.

In addition, monounsaturated fatty acids in avocados and avocado oil can reduce low density lipoprotein cholesterol (LDL), which can reduce the risk of heart disease.

Vitamin E: 7.4 milligrams in an ounce of peeled sunflower seeds, almost 50% of the daily value

In addition to vitamin E, sunflower seeds are rich in selenium, a mineral that plays a critical role in immune and thyroid function and acts as a powerful antioxidant in the body. An ounce of sunflower seeds contains 41% of your daily selenium needs, making it an excellent choice to support thyroid and immune health.

Vitamin E: 6.8 milligrams per ounce, 45% of daily value

Almonds are nutritious trees that are generally appreciated as a quick snack. Almonds are rich in vitamin E and other nutrients that support heart health, such as fibers and magnesium.

The same portion of an ounce covers 18% of your daily magnesium needs, an essential mineral for blood pressure and the regulation of blood sugar.

Vitamin E: 5.6 milligrams per ounce, 37% of daily value

When you buy sunflower oil, you need to stick to unrefined products when possible. Sunflower oil undergoes a refining process involving whitening and deodorization. The process improves the taste and color of oils and extends their conservation time, but it considerably reduces their vitamin E levels. Unrefined sunflower oil does not go through the same refining process and is higher in vitamin E and in other beneficial compounds.

Vitamin E: 4.3 milligrams per ounce, 29% of daily value

The hazelnuts are rich in healthy fats, proteins, fibers, minerals and vitamins, including vitamin E. In addition to vitamin E, hazelnuts are rich in vitamin K and manganese, which are both important for bone health and blood clotting. Hazelnuts are also a good source of phenolic acids, which act as powerful antioxidants in the body.

The hazelnuts have a rich, hazelnut and slightly sweet flavor and are generally appreciated in desserts and snacks such as mixtures of trails.

Vitamin E: 3.8 milligrams per cooked cup, 26% of daily value

Spinach is also filled with minerals like iron and vitamins like vitamins A, C and Folat, a vitamin B which is particularly important during pregnancy because of its role in fetal development.

Another way in which spinach supports health is to provide antioxidants and anti-inflammatory compounds, such as carotenoids such as beta-carotene and lutein.

Vitamin E: 2.9 milligrams per tablespoon, 19% of daily value

Although peanut butter is a good source of vitamin E and other nutrients, including healthy fats, fibers, B vitamins and proteins, it is better to choose products free from added sugar. Many peanut butters are made with sweeteners, such as honey and table sugar, which must be reduced to the minimum for optimal health.

Vitamin E: 2.4 milligrams per cooked cup, 16% of daily value

Broccoli is also an excellent source of vitamin C, with a cup of cooked broccoli covering more than 100% of your daily needs. Like vitamin E, vitamin C has powerful antioxidant properties. It is also necessary for skin and immune health.

Vitamin E: 2.37 milligrams per 3 ounces of cooked trout, 15.8% of daily value

In addition to vitamin E, trout is also filled with omega-3 fats. Omega-3 fats of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have powerful anti-inflammatory effects in the body and help prevent cellular damage that can cause disease.

Vitamin E: 1.4 milligrams per cup of mangoes in slices, 10% of daily value

The mangoes are known for their sweet taste and their bright orange color. This tropical fruit is filled with antioxidants, including carotenoids such as beta-carotene and lutein, polyphenols and antioxidant vitamins such as vitamins C and E.

Vitamin E is necessary for important processes in the body, including immune function and cellular communication.

One of the main roles of vitamin E is to protect cells from free radicals, which are molecules that damage cells. Antioxidants, such as vitamin E, minimize or prevent the damage of free radicals by neutralizing these molecules before being able to harm the cells. In fact, higher circulating levels of vitamin E have been associated with a reduced risk of conditions related to the damage of free radicals, such as certain cancers.

Vitamin E is also essential for a healthy blood flow because it inhibits the formation of blood clots which could cause complications such as heart attacks.

Although research shows that most people do not hit their daily vitamin E contribution, vitamin E supplements are not sure or necessary for everyone.

Your doctor may consider recommending vitamin E supplements if you have an inability or reduced capacity to absorb soluble fat nutrients, as if you have Crohn’s disease or cystic fibrosis.

Vitamin E supplements can help manage and improve the symptoms of the following conditions:

Too much vitamin E can have risks

Although vitamin E supplements can be useful in certain situations, they can be harmful when taken at high doses for long periods. Vitamin E supplementation in high doses has been linked to an increased risk of the following elements:

• Heart disease
• High blood pressure
• Prostate cancer
• Bleeding, which is particularly dangerous for people on blood medication

Check with your doctor to see if taking vitamin E supplements is suitable for your health needs. And if you need vitamin E supplements, you should only buy those tested by a third party by organizations like UL, USP and NSF International. These organizations establish strict standards for the quality and safety of supplement.

Vitamin E is found in plant and animal foods, including certain oils, nuts, seeds, fish, spinach and mango. If you are looking to increase your vitamin E intake, these foods rich in vitamins could be a good option. Your doctor can tell you if you should complete your diet to absorb even more vitamin E.