Vitamin E is a group of eight fat soluble compounds. Vitamin E includes tocopherols and tocotrienols.

Importance of Vitamin E

Vitamin E is the most important vitamin that is needed by the body. It has a property known as anti-oxidant property. It means that vitamin E helps to protect all the nutrients that are present in the body that may get damaged by the oxygen. It together with selenium helps to protect the body. Some of the important points of vitamin E are:

  1. It helps in regular working of heart.

  2. It helps to suspend the clots

  3. It prevents the development of chronic disease

  4. It prevents aging

  5. It also helps to build a strong immune system

  6. It prevents Alzheimer's and dementia

  7. It helps to increase the rate of fertility in men

  8. It helps to protect skin from the harmful ultraviolet rays

A person should never exceed the limit of vitamin E in his food or medicine. A proper dosage should be taken on the recommendation of a doctor.

Deficiency of Vitamin E in Diet

  1. spinocerebellar ataxia

  2. myopathies

  3. peripheral neuropathy

  4. anaxia

  5. skeletal myopathy

  6. retinopathy

  7. impairment of the immune response

  8. erythrocyte hemolysis

Food Rich in Vitamin E

  1. Sunflower Seeds: It is the best source of vitamin E combined with selenium. It helps to prevent aging and enhance qualities in youth. Consuming sunflower seeds as a part of salad, soup or snack can help the skin of person to retain its elasticity and prevent wrinkles. It contains the maximum amount of vitamin E that is equal to 61.5%.

  2. Almonds: Almond is a great source of vitamin E. It helps to protect skin, hairs and nails. Our body needs protect the cells that are under the attack of free radical that are made by the sun ultraviolet rays, pollution and peroxides. Having about a dozen of almonds everyday in raw form or almond milk or almond oil can protect the cells. Almonds have 44.8% of vitamin content.

  3. Spinach: Spinach is the richest source of c=vitamin E, nutrients and more antioxidants. Spinach is the easiest available vegetable. It is the best green leafy vegetable that should be taken as a part of diet. It is also highly rich in calcium and folate content. Spinach can be taken as a part of sup, sandwich and salad. It has 18.7% of vitamin.

  4. Swiss Chard: Swiss chard is also one of the green leafy vegetable that can be taken to increase the vitamin E content in the body. It is rated as one of the healthiest vegetable because it has a good content of vitamin A, vitamin C, vitamin K, and vitamin E. it has 16.5% of vitamin E content.

  5. Turnip Greens: It has high amount of vitamin A, vitamin K, vitamin C, vitamin E and folate. It is also a green leafy vegetable. It has a bitter taste but have lot of nutrients in it. It has 13.5 % of vitamin E in it.

  6. Papaya: It is mainly known for its high content of vitamin C but it also has an equal portion of vitamin E. papaya can be consumed as a part of smoothie, fruit etc. it has 11.1% of vitamin E in it. It is the healthiest fruit. One bowl of papaya daily is the best snack that can be consumed at any part of the day.

  7. Mustard Greens: Similar to Swiss chard, spinach, mustard green is also a green leafy vegetable. It is highly rich in nutrients and provide many benefits to health. It is not only rich in vitamin E but also an excellent source of vitamin A, vitamin K, vitamin C and folate. It is very tasty as well. They are preferred the best when they are cooked but when they are consumed in salad or lightly cooked they have the best benefits. When consumed in daily meal it has 8.4% of vitamin E content.

  8. Broccoli: It is the best detox food and a food that is extremely rich in vitamin E content. It is the one of the healthiest food. One cup of boiled broccoli has 4% of vitamin D content in it.

Make a choice of the best food to increase your vitamin E level!!

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