Categories: General Health

The Health Benefits of and Foods Rich in Vitamin E

Vitamin E

We take a look at the wide range of health benefits this essential vitamin offers and also list some foods rich in Vitamin E.

First off, what is Vitamin E?

Vitamin E is made up of compounds called tocopherols and tocotrienols and there are four of each type in vitamin E.

Most studies have focused on the tocopherol compound but more recently the compounds tocotrienol are being researched.

So to get the most benefit from Vitamin E you need to eat foods containing both compounds.

The Health Benefits of Vitamin E

Vitamin E is an important vitamin for the very young, the elderly and pregnant women.

By eating a healthy diet full of foods rich in Vitamin E, you should easily get enough of this very important vitamin.

During pregnancy it is vital that you get enough vitamin E for the development of the infant.

Vitamin E protects critical fatty acids and the control of inflammation. It is recommended that pregnant women make sure they are eating enough Vitamin E rich foods to help prevent abnormalities.

Research has shown that the tocotrienols in Vitamin E could protect against Alzheimer’s disease. Along with the taking of vitamin C, E can decrease the risk of developing some forms of dementia.

Vitamin E for the Skin

Age related macular degeneration is another age related condition and this could be helped, by taking vitamin E with vitamin C, beta-carotene and zinc.

Vitamin E acts as a natural anti-aging nutrient. It strengthens the capillary walls, improves elasticity and moisture in the skin.

Studies have shown that the anti-inflammatory properties in Vitamin E help maintain a healthy and youthful skin.

Taken with Vitamin C it can help to decrease the signs of eczema and acne as it helps with the healing process of the skin by speeding up cell regeneration.

Vitamin E is very effective when used on sunburnt skin as it absorbs into the epidermis layer of the skin. Sunburn is one of the leading causes of skin cancer.

Vitamin E is a powerful anti-oxidant

According to the National Institutes of Health, Vitamin E is a powerful anti-oxidant that may contribute to the reduction of free radical damage, which forms as a part of normal body processes.

These free radicals weaken and break down healthy cells, which can lead to heart disease and cancer.

Cholesterol, occurs naturally in the body, produced by the liver and is required by the body for the normal function of the hormones, cells and nerves.

But if the cholesterol oxidizes it is dangerous, studies have shown that Vitamin E can fight cholesterol oxidation due to the antioxidant it contains that reduces free radical damage, which is caused by cholesterol oxidation.

A balanced body

A healthy body is a balanced body, a hormonal imbalance can lead to PMS, urinary tract infections, changes to the skin and allergies, weight gain, anxiety and fatigue.

Vitamin E can help maintain a balance to the hormones naturally, this will lead to less of the conditions mentioned above.

By taking a vitamin E supplement several days before your menstrual cycle is due, PMS symptoms like anxiety, cravings and cramping can be reduced,

The powerful antioxidant in vitamin E also helps your hair. It decreases the damaged caused by the environment, promoting the circulation to the scalp keeping the scalp from becoming flaky and dry by promoting moisture retention.

Several drops of vitamin E oil used on dull, dry hair makes it look healthier.

Muscle strength can be improved by keeping your vitamin E levels good.

By promoting blood circulation it means you feel less fatigued after exercise and gives you greater physical endurance and more energy.

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Foods Rich in Vitamin E

Getting more Vitamin E into your diet is fairly easy. The list below of foods rich in Vitamin E are shown in highest to lowest order….

Nuts & Seeds

  • Sunflower seeds gives the highest amount, just have a snack or sprinkle on a salad
  • The next highest provider of vitamin E is Almonds making it great snacking food.
  • Another nut, Hazelnuts followed closely by peanuts.

Fruit & Vegetables

  • Mango, nutritionally rich fruit. Known as a super fruit.
  • Avocado, a carbohydrate but full of healthy fats. Listed in our 21 superfoods post, numerous studies show it to be very beneficial to our health
  • Butternut Squash it has a sweet, nutty taste and extremely nutritious.
  • Broccoli as well as being a good source of vitamin E it is also very full of dietary fiber.
  • Spinach can be eaten cooked or uncooked. Delicious in a salad. Another good source of dietary fiber.
  • Kiwi full of anti-oxidants and dietary fiber. This fruit has more vitamin C than an orange.
  • Tomatoes known for their anti-oxidant content. Eating tomatoes has been linked to heart health. Fresh tomatoes and tomato extract are shown to lower total cholesterol.

Other sources of Vitamin E

  • Plain wheat germ, highly nutritious, it can be added to smoothies or your dessert and even can be used in place breadcrumbs in recipes. Add a tablespoon of wheat germ oil to a recipe to get enough vitamin E in your diet.

Our diet should give us the all the Vitamin E that we need and it is recommended that we get our vitamins from the food we eat, so over consumption is prevented.

Reports from the NIH state that high dosages of vitamin E in supplement form can have dangerous side effects, so please always consult a health professional.

Some delicious recipes for Vitamin E

Have a look at these recipes. All containing foods rich in Vitamin E and offering some interesting ideas for getting more vitamin E into your diet….

1. No-Bake Vegan Almond Joy Bars

Image courtesy of: Running on Real food

Treat yourself to a delicious Almond bar with this scrummy recipe from ‘Running on Real Food”, although they have chocolate in they are a better dessert option due the wholesome ingredients.

2. Braised Broccoli with Orange and Parmesan Recipe

Image courtesy of 101 cook books

This Braised Broccoli recipe from 101 cook books not only uses tomatoes but broccoli and almonds a delicious way to get vitamin E rich foods into your diet.

3. Chilled Cucumber and California Avocado Soup

Image courtesy of Naturally Ella

This lovely summer soup recipe from Naturally Ella uses avocado, perfect for adding Vitamin E.

Let Us Know…

We’d love to hear if you try and enjoy the recipes above.

And please do let us know about your fave recipes that contain any of the foods rich in Vitamin E listed above in the comments below…

Calm Happy Healthy

We exist to do all we can to help make life a richer, more inspiring and enjoyable experience, for you our reader. By aiming to help you realise that you have the power and ability to change what needs to be changed to improve your health, state of mind, diet, energy levels, reduce stress and do your bit to help look after the environment. Live a Calmer, Happier and Healthier life.

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