6 Vitamin E-Rich Foods for Beautiful Skin, Hair, Strong Immunity, and More

Vitamins C and D frequently steal the spotlight when it comes to wellbeing, and with good reason. These vitamins are crucial for immunological function, a trendy issue in the wellness industry, among other important health advantages. What about other crucial vitamins and minerals, such as vitamin E? This antioxidant-rich vitamin is equally as important for your health even if it may not receive as much attention as other vitamins. What you need know about vitamin E's health advantages is provided here, along with a list of foods to eat for strong immunity, beautiful skin, and healthy hair.

Vitamin E is a powerful antioxidant.

Vitamin E is a nutrient that requires fat to be absorbed, according to the National Center for Biotechnology Information. It primarily serves as an antioxidant, or advantageous chemical, which combats free radicals. Just a reminder: Compounds known as free radicals have the potential to harm cells when they are present in large quantities. Free radicals are produced by the body naturally as a byproduct of regular bodily functions (see metabolism), but conditions like environmental pollution and UV radiation can accelerate free radical generation. According to study, if these free radicals accumulate, they can cause cellular damage and oxidative stress, which is a crucial factor in the development of chronic diseases including cancer and heart disease. However, that's whereVitamin E is an example of an antioxidant. Antioxidants typically act by scavenging and disarming free radicals, making them harmless in the process. This safeguards your cells from oxidative stress and maintains their health as well as yours.

More Vitamin E Benefits

Vitamin E's antioxidant effects are particularly potent in this scenario. For instance, it aids in shielding cell membranes from free radicals, a crucial step in avoiding cellular damage. Its antioxidant capabilities also "have the capacity to protect the skin from UV damage while regulating the skin's barrier," according to registered dietitian Maddie Pasquariello, MS, RDN. But vitamin E's benefits don't end there, according to Pasquariello, since it also promotes hair development and collagen levels, the major structural protein of the skin. The National Institutes of Health state that this vitamin also has a role in supporting healthy blood flow and immunological function.

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Simply explained, vitamin E is an essential substance for general well health. Although vitamin E insufficiency is very uncommon, you must obtain it from outside sources because the body cannot generate it. Fortunately, it is present in a wide variety of plant foods, making it easy to consume the minimum 15 milligrams of it daily as per the 2020–2025 Dietary Guidelines for Americans. Nutritionists recommend the foods listed below as sources of vitamin E.

Healthy Vitamin E Food Sources Nuts

According to Maya Feller, MS, RD, CDN, registered dietitian nutritionist and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World, almonds are one of the best sources of vitamin E, followed closely by hazelnuts. As an illustration, a serving of one ounce of almonds has around 7 milligrams of vitamin E while a serving of one ounce of hazelnuts has about 4 milligrams. Feller continues, "These nuts are also excellent providers of mono- and polyunsaturated fats, which are heart-healthy fats. According to Marissa Meshulam, MS, RD, CDN, registered dietitian and owner of MPM Nutrition, you may consume them in the form of nut butters, which are wonderful on toast, in smoothies, or combined with oatmeal.

Baked Oatmeal With Cranberries and Almonds

Seeds

Plant seeds are a great choice the next time you're in the mood for something crunchy. According to Meshulam, sunflower seeds are particularly high in vitamin E. For comparison, the quantity of vitamin E in an eight-ounce portion (or approximately 14 cup) is around 7 milligrams, which is less than half the daily recommended value. In addition, Pasquariello notes that sunflower seeds include fiber, iron, calcium, and magnesium. Oatmeal, yogurt, salads, and soups are just a few of the foods that sunflower seeds (and plant seeds in general) enhance in taste and texture.

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Recipe for Spicy Almond and Seed Salad Topping

Nut and Seed Oils

Vitamin E is present in seeds and nuts, thus it is not surprising that these foods also include remarkable oils. Although they serve various purposes, sunflower and wheat germ oils, according to Meshulam, are particularly rich in the vitamin. She says that because sunflower oil "is a highly stable oil, [it] may be utilized in high-heat cooking." Wheat germ oil, on the other hand, should be used in salad dressings or drizzled over cooked foods because it has a lower smoke point.

Superfood Pesto

Leafy Greens

There are many reasons to adore leafy greens. They are adaptable, delectable, and rich in vitamin E. (among plenty of other powerful nutrients). The best choices are Swiss chard and spinach, both of which provide roughly 2 milligrams of vitamin E per half cup. You have a great incentive to utilize beets because even the green tips of the veggie contain this vitamin. In general, leafy greens of any sort are easy to include into recipes. Try adding them shortly before serving to a stir fry, morning hash, soup, stew, or chili, advises Pasquariello. Simply sauté leafy greens with garlic and seasonings, then serve as a straightforward side dish for a more greens-forward approach.

Pasta made with whole wheat, chard, and pine nuts

Avocado

Fans of avocados, good news! The fruit, which has a creamy texture and is a fruit, provides roughly 4 milligrams of vitamin E per half an avocado (100 grams). According to Pasquariello, avocados also include fiber, which is "essential for good digestion, decreasing cholesterol, managing blood sugar levels, and boosting lifespan," as well as potassium, vitamin K, and riboflavin.

Chicken and Avocado Rice Bowl

Tomato paste, tomato sauces, and canned tomatoes

Canned tomato sauce, popular for its practicality and mouthwatering flavor, helps you get your recommended daily allowance of vitamin E. Potassium, vitamin A, vitamin C, and more than 3.5 milligrams are all present in one cup of tomato sauce. Enjoy with spaghetti, pizza, stews, and a wide variety of other dishes by just adding a few seasonings and extra vegetables (such as those leafy greens).