Vitamin E Sources and Health Benefits

Vitamin-E Sources And Thier Proven Health Benefits

Many types of nutrients are needed to maintain the functioning of the body. Vitamin-E is also one of the same nutrients. If there is a deficiency of Vitamin E in the body, there can be many health-related problems.

What is Vitamin-E?

Vitamin-E is a fat-soluble vitamin. It is also an effective antioxidant. Vitamin-E protects the body’s tissue from damage from free radicals. Free radicals can damage cells, tissues, and organs. Vitamin-E is also required for body immunity. It can also protect the body from infections caused by viruses and bacteria.

Learn the benefits of Vitamin E in the next part of the article.

Benefits of Vitamin-E

Before you know about the source of Vitamin E, it is important to know what are the benefits of Vitamin E.

Vitamin E Sources and Health Benefits

Vitamin-E For Cancer

According to a scientific study, Vitamin-E has anti-cancer properties. At the same time, some research has also found that vitamin-E does not play a role in preventing cancer. On this basis, it can be said that whether vitamin E can completely prevent cancer is not yet completely clear. More research needs to be done in this regard.

Heart

Vitamin-E can be beneficial for heart disease. According to some research, vitamin-E intake may reduce the risk of cardiovascular diseases. Despite this, there remains doubt about this benefit of Vitamin-E. In the absence of accurate scientific evidence, it will be a little difficult to say how beneficial vitamin-E can be for the heart. Before taking vitamin-E supplements for the heart, it is good to consult a doctor once.

Eye Disorder

Some eye disorders such as age-related macular degeneration (AMD) and cataracts with aging can cause blindness. The benefits of vitamin E can be seen here. Supplements of vitamin-E with antioxidants, zinc, and copper are believed to reduce the risk of blindness in individuals suffering from AMD. On the other hand, research published on the website of NCBI (National Center for Biotechnology Information) has considered the effect of vitamin-E on cataracts as skeptical. In such a situation, before taking any type of vitamin-E supplement for the eyes, consulting the concerned doctor would be an appropriate option.

Skin

Vitamin-E can also be beneficial for the skin. Vitamin-E is used in many cosmetic products. According to some research, it can relieve skin problems such as Xerosis ie, skin dryness, Atopic Dermatitis i.e. itching and swelling problem and ulcers on the skin. At the moment, further research is still needed in this regard. For this, vitamin-E-rich oil or cream can be used on medical advice.

Immunity

Vitamin-E can also help strengthen immunity. It may help protect against viral and bacterial infections. Especially, it can be very beneficial for the elderly. Vitamin-E is an important nutrient for immunity.

Wheat Germ Oil

This content may be new to some people. Vitamin-E is also present in wheat germ oil. You can use it as a topping in salads, pasta, and many other food items.

Almond

Almonds are also a good source of vitamin-E. Its benefits can be enjoyed by including almonds in the diet. Apart from this, almond oil or milk can also be consumed. its oil can also be applied to hair and skin.

Avocado

It also contains vitamin-E. it is a nutrient-rich fruit and can be eaten in many ways. Avocado intake may be a good option to include vitamin-E in your diet.
Mode of intake:
Avocado can be eaten directly by peeling and extracting its seeds.
Mash avocado in exchange for butter on sandwiches.
Avocado smoothies can also be consumed.

Sunflower seeds

Its seeds are also good sources of Vitamin-E. Sunflower seeds have many health benefits, although be careful to remove the skin completely. Intake with peels may cause abdominal pain and vomiting.
Mode of intake:
Raw can be consumed by removing the peel of the seed.
It can be roasted and eaten as a snack.
It can also be eaten with sandwiches, pasta, and other foods.

Spinach

Eating green vegetables can also be beneficial for vitamin-E. Many green vegetables contain vitamin-E and spinach is one of them. Spinach is a source of not only vitamin-E but also many other nutrients such as protein, magnesium, and calcium. Spinach is very beneficial for health.

  • Mode of intake:
  • Potato-spinach vegetables can be consumed.
  • it soup or juice can be drunk.
  • Spinach vegetables with cheese can be eaten and eaten.
  • it greens can be cooked and eaten.
  • Spinach can be consumed with lentils.
  • You can also eat spinach paratha.

Peanut Butter

Peanut butter is a good choice if one has to work hard without consuming vitamin-E. However, it also contains calories, so its limited intake can be beneficial.

  • Mode of intake:
  • Peanut butter can be consumed by applying it to bread.
  • It can also be eaten with bread.
  • Peanut butter can also be eaten as such.

Hazelnut

Hazelnuts can also be consumed for vitamin E. It is also a good source of not only vitamin-E but also many other nutrients like – protein, fiber, and calcium. Hazelnut can be helpful in keeping the body healthy.

  • Mode of intake:
  • Hazelnut can also be eaten as such.
  • It can also be roasted and eaten.
  • It can also be eaten by mixing it in a smoothie or shake.

Pine Nuts

Pine nuts are also known as chilagoja. It also contains essential nutrients like iron, calcium, and protein along with vitamin-E. Like other nuts, it can also be beneficial for health.

  • Mode of intake:
  • Pine nut can be eaten raw.
  • It can also be roasted and consumed.
  • It can also be consumed by adding it to salad or smoothie.

Dried Apricots

Dried apricots contain fiber as well as many essential vitamins, including vitamin-E. Where fiber can aid digestion. At the same time, vitamin-E can be beneficial for health as well as skin.

  • Mode of intake:
  • Dried apricots can be consumed directly.
  • It can also be eaten with salad.

Kiwi

Kiwi not only contains vitamin-E, but it is also a good source of vitamin-C. Vitamin-C present in kiwi can also be beneficial for immunity.

  • Mode of intake:
  • Kiwis can be peeled and eaten like this.
  • Its juice can also be consumed.
  • Kiwi can be used in a fruit salad.
  • Its smoothies can also be consumed.
  • You can also eat kiwi ice cream.

Brocolli

Talking about vegetables, broccoli is also one of the healthiest foods. Although broccoli has lower vitamin-E content than other foods, it also contains essential nutrients such as vitamin C, fiber, and potassium, which can help keep the body healthy.

  • Mode of intake:
  • It vegetable can be prepared and eaten.
  • Broccoli can also be consumed by adding it to the soup.
  • Broccoli can also be fried and eaten

Tomatoes

Tomato can enhance the taste of any vegetable. Along with enhancing the taste, it is also beneficial for health. Tomatoes contain vitamin-A and vitamin-C as well as antioxidants called lycopene. Also, It is also present in it, but in very small amounts.

  • Mode of intake:
  • It can be consumed by adding them to the vegetable.
  • Tomatoes can be used in salads and sandwiches.
  • Tomato sauce can also be consumed.
  • You can also drink tomato soup.

Parsley

Parsley also contains vitamin E, but less than other foods. In addition, it also contains nutrients like vitamins A, C, K, and potassium.

  • Mode of intake:
  • Parsley can be eaten with salad.
  • Parsley can be consumed with peanut butter, cheese dip or sauce.

Oregano

Oregano can also be consumed for vitamin-E. It can also be one of the easiest options to include vitamin E in food.

  • Mode of intake:
  • It can be eaten with salads and sandwiches.

Olive

Olives can also be beneficial along with olive oil. It contains Vitamin-E, so it can be beneficial for health.

  • Mode of intake:
  • It can be eaten with sandwiches or pizza.
  • Olive oil can be used for cooking.
  • It pickles that can be consumed.
  • Olive oil can also be used for skin and hair.

If anyone is allergic to any of the above-mentioned foods, do not consume that food item. If anyone feels uncomfortable after consuming vitamin-E foods, contact the doctor immediately. A person is taking any particular type of medicine, consult a doctor before taking vitamin E capsules or vitamin E-rich foods.

These were some vitamin E-rich foods. Now it is time to know if there is a deficiency of Vitamin E in the body, then what diseases can happen.

Vitamin E Sources and Health Benefits

Vitamin E Deficiency

  • Crohn’s Disease – It can cause inflammation in the digestive system. Its symptoms include diarrhea, fever, and weight loss.
  • Cystic Fibrosis – This is a lung disease. It is hereditary and if a member of the family has this problem, it can happen to another person in the same family. Supplements of vitamins (A, E, K, and D) can be given in it.
  • Nerve and muscle problems may also occur.
  • Visibility may decrease.
  • Vitamin E deficiency can also weaken the immune system.
  • Measures to avoid Vitamin E deficiency – Prevention Tips for Vitamin E Deficiency
  • To prevent vitamin-E deficiency, take vitamin-E-rich foods such as vegetables and fruits.
  • Eat dry fruits containing vitamin-E.
  • Vitamin E capsules can also be consumed as per the doctor’s advice.

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