20 Foods High In Vitamin E
Adequate vitamin E levels are essential for the body to function normally. If you don’t get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness. As a result, you are unlikely to become deficient unless your nutrient absorption is impaired.
This daily value (DV) is selected as a reference on nutrition labels in the US and Canada. Below is a list of 20 foods that are high in alpha-tocopherol, which is the most active form of vitamin E This article also provides five lists of vitamin-E-rich foods, categorized by food grou.
1. Sunflower Seeds
A 100-gram (g) serving of sunflower seeds contains 35.17 milligrams (mg) of vitamin E. Sunflower seeds are packed with a variety of nutrients and can help a person get enough fiber to keep their digestive system healthy.
Why You Need Vitamin
Vitamin E plays a role in several bodily functions, and scientists are still researching its additional health-promoting effects. Adults should get at least 15 milligrams a day of vitamin E, which is easy to achieve in a well-balanced diet.
Vitamin E deficiencies are rare and usually due to fat-absorption problems caused by gastrointestinal issues. Over time, a deficiency can lead to symptoms like loss of balance, muscle weakness, or damage to your eye’s retina. Research also shows that low vitamin E levels at birth can adversely affect a baby’s developing nervous system.
Doctors advise pregnant women to ensure they get the recommended 15 milligrams a day, and breastfeeding women should increase their daily intake to 19 milligrams. The antioxidants in vitamin E — especially one called alpha-Tocopherol — have been shown to enhance our body’s immune response. These antioxidants also fight age-related cell damage that is linked with many chronic diseases, including cancer.
What Is Vitamin E And What Does It Do?
In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.
It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.