Loading your diet with a bunch of high Vitamin E foods has several benefits. From increasing immunity to preventing your body from cancer and heart disease, Vitamin E is something you can't miss out on.
What is Vitamin E?
Vitamin E is a group of powerful antioxidants which is essential in protecting your cells from oxidative stress and cell damage.
Not getting ample amounts of Vitamin E can cause muscle weakness, impaired eyesight, and even make us prone to infections.
Among all distinct forms of Vitamin E, researchers have found that alpha-tocopherol is the one that helps meet our nutritional requirements.
Let's quickly take a look at the ten best foods high in Vitamin E and other nutrients that you must add to your diet.
Peanuts
Peanuts, known better as a protein stacked snack, is also a great source of Vitamin E. In 100 grams of peanuts, there is 4.93 mg of Vitamin E and 24.35 g of protein. It also contains fiber, potassium, and a little bit of niacin. So, switch your regular butter with peanut butter and load up the breakfast regime with a good amount of Vitamin E.
Almond
Another popular snack Almond also has plenty of Vitamin E in it. In 100 g serving of Almonds, you can get 25.63 mg of vitamin E added with 21.15 g of protein, 12.5 g of fiber, 733 mg of potassium, and 270 mg of magnesium. Bonus, if you replace your regular dairy with almond milk, it makes for a healthier choice for your body along with a great source of Vitamin E.
Sunflower seeds
Sunflowers Seeds are not just a great cereal or salad topper, they are also a great source of vitamin E and other nutrients. 100 g of sunflower seeds contain 35.17 mg of vitamin E along with a high amount of fiber, protein, potassium, magnesium, and zinc.
Avocados
Avocados are loaded with plenty of nutrients and vitamins including vitamins E and C. In 100 g of avocado, there is 2.07 mg of Vitamin E. It also contains very little sugar and more potassium than bananas. More reasons to add it to diet!
Spinach
Spinach makes for a great healthy green in our diet and it is also a rich source of 2.03 mg of vitamin E and 9377 international units (IU) vitamin A, 28.1 mg vitamin C, 2.2 g fiber, and 558 mg potassium.
Beet greens
Beet greens or the leaves of beetroot, often overlooked as a choice of veggies is a perfect source for loading up your diet with vitamins and nutrients. Not just 1.81 mg of vitamin E in 100 mg of beetroot leaves, it also contains 7654 IU vitamin A, 24.9 mg vitamin C, 909 mg potassium, 2.9 g fiber, 1.90 mg iron, 114 mg calcium.
Butternut squash
Mostly available in fall and winter, butternut squashes make for one tasty vegetable and also a good source of vitamins and nutrients. 100 g of the veggie has 1.29 mg of vitamin E plus 11155 IU vitamin A, 15.1 mg vitamin C, 3.2 g fiber, and 284 mg of potassium.
Along with nuts and veggies, some oils are also known to be high in Vitamin E like Wheat germ oil has 20.32 mg vitamin E in it. Or Rice bran oil with 4.39 mg vitamin E in it. Grapeseed oil with 3.92 mg and Safflower oil has 4.64 mg vitamin E respectively.
