As a crucial antioxidant Vitamin E plays an essential role in our diets. But what is vitamin E, and how important is it to your diet?
Vitamin E Facts
This nutrient is a fat-soluble group of compounds that work as antioxidants in the body to help the immune system, skin elasticity, and more. It works with your body to aid in the aging process as well.
Antioxidants support the immune system to fight against free radicals that can cause harm to the body.
Also, antioxidants can help the body ward off potential chronic diseases, cardiovascular disease, and even cancers from developing while it keeps blood vessels open and prevents clogging.
Some signs of vitamin E deficiency in the diet can include muscle numbness, blurry vision, coordination and muscle weakness, nerve damage, and immune-system problems. It can also lead to increased chances of cardiovascular disease as well as an increased chance of infection.
Vitamin E Deficiency
So how do we avoid a deficiency?
The good news is that Vitamin E is found in many of our everyday dietary items, from vegetables, oils, and nuts to specific animal proteins. A typical adult will get enough vitamin E in their diet to meet their needs, but there are certain types of chronic diseases which prevent fat from being absorbed in the body, causing a deficiency.
For example, a person with cystic fibrosis, liver disease or Crohn's disease may have difficulty incorporating enough vitamin E into their diet, as these diseases prevent the body's ability to absorb fat. These are considered rare diseases and should be monitored with a doctor.
One thing to take into consideration regarding your diet and nutrition is the Recommended Daily Allowance (RDA) or Daily Value (DV) for Nutrition as published by the National Institute of Health.
To be safe, think of the RDA as a guideline for the appropriate age and a goal to meet.
How Much Vitamin E Do I Need?
The National Institute of Health recommended amount should follow these guidelines:
Infants and Children
Teens and Adults
Keep in mind that certain factors like pregnancy, breastfeeding, age, and gender may affect your specific needs.
Basic Food Sources That Provide Vitamin E
Also, some processed foods and juices, margarines and spreads will be enhanced with extra Vitamin E (among others).
Our List Of The 22 Best Vitamin E Foods
We've compiled a list for you, of the best options for you to meet your Daily Value, and have included some food pairing suggestions to help motivate you.
The list is broken down into four categories. The first list includes five oils that you can substitute in your regular cooking.
The second list is snack foods such as nuts that pack a punch. Third, we list seven fruits and vegetables loaded in vitamin E. Finally, we added some choice seafood selections, with food pairings to make a delicious, healthy meal. These are only some of our top suggestions. There are many more for you to consider for a balanced diet.
The Best Vitamin E Foods For You
To begin, one way to increase your vitamin E intact can come from the type of oils you use and cook with. Ones made from nuts offer an incredible amount of the DV for vitamin E. And you can use them to prepare cooked foods or sprinkled over them for flavor.
Top 5 Suggestions Of Oils With Which To Cook
However, if you want to steer clear of certain oils, another suggestion to get your intake of vitamin E is with healthy snacks such as nuts, fruits, and vegetables.
The benefit of nuts is they are dense with essential nutrients, proteins, and fiber while fruits and vegetables are vitamin and nutrient rich. Per serving size, nuts provide the most amount of vitamin E than any other option.
5 Top Nuts High In Vitamin E
Another suggestion in our list of 22 Best Vitamin E Foods to consider is certain fruits and green vegetables. While not the best single source for vitamin E, fruits do offer a variety of other benefits and should be an essential part of a balanced diet.
Eat these as is or included as a delicious side dish (more on that later).
7 Top Fruits And Vegetables Packed With Vitamin E (And A Bonus Selection)
Another good source of Vitamin E is from specific animal proteins. Paired with fruits, vegetables and some of the oils we've discussed earlier, offer an incredible amount of vitamin E.
We've compiled a list of some of the tastiest pairings to give your daily value an added boost.
5 Animal Proteins High In Essential Vitamin E
Another way to increase your RDA of vitamin E is to take any of these suggestions and mix them up into any combo you can think.
Sprinkle some canola oil onto spinach and avocado with a handful of sesame seeds and to make a delicious, nutritious salad. Or take crushed pistachios and cover over salmon and fry in sunflower oil.
These are just some of the best ways to boost your vitamin E intake. There are plenty of over-the-counter solutions, such as supplements and processed foods enhanced to increase their nutritional value.
Keep in mind that most of these provide greater than 100mg and some have been known to offer as much as 400mg per pill, which is well over the 15mg of Vitamin E that is the RDA for a grown adult.
Except in some instances, the threat of vitamin E deficiency is low.
Knowing the benefits and sources of vitamin E will establish a healthy, balanced diet, and can stave off disease, cancers, and heart problems.