Foods To Eat For Your Daily Dose Of Vitamin E.

It goes without saying that vitamins are very important for our body, one of those vitamins being vitamin E. In Malaysia, the products which tend to contain such vitamins, namely vitamin E are growing rapidly. These vitamin infused products have always been a hit in Malaysia and also causes that edge for people to purchase such products. For the people that are unaware of this, vitamin E is a group of powerful antioxidants that will protect your cells from oxidative stress. Having adequate vitamin E levels are essential for your body to function normally. If you do not get enough of it, you may tend to become more prone to infections, experience impaired eyesight or even suffer from muscle weakness.

Luckily, vitamin E is popular in foods. As a result, you are highly unlikely to become deficient unless given the fact that your nutrient absorption is impaired. Nevertheless, everyone should definitely try to consume plenty of whole foods that are rich in vitamin E. In many parts of the world, 15 milligrams of vitamin E per day is considered to be enough for the vast majority of adults. This daily value or DV is selected as a reference on nutrition labels in those countries. In this article, we will be taking a look at certain foods that are high in alpha tocopherol, which is known to be the most active form of vitamin E.

WHAT IS VITAMIN E?
Vitamin E is an important fat soluble antioxidant compound that will help your body in neutralizing the harmful after effects of oxidation of fats. Some current researches are also looking into the important role that this particular vitamin plays in stopping free radical production, which is a key method of stopping the development of chronic diseases and even aging. It is also a very important element in the overall maintenance for having a healthy immune system.

Some studies are also looking into its role in putting a stop to degenerative mental imbalances such as dementia and also Alzheimer's disease. And while many of us may tend to do well in consuming extra vitamin E supplements, we can always revert to an organic diet to get a larger amount of the daily requirements for this very powerful antioxidant lipid. As a matter of fact, there are many common foods out there that contain vitamin E. It is most likely that you have a few in your house right now.



ALMONDS
We will start off with almonds. Almonds have been known to be one of the best vitamin E foods out there. Just an ounce of almonds will offer you a whopping 7.4 milligrams of vitamin E. You may also gain your vitamin E needs in the form of either almond milk or almond oils. However, it is recommended to consume raw almonds, if possible.



RAW SEEDS
Certain select raw seeds, such as sunflower, pumpkin and also sesame, are another common type of food with vitamin E. As a matter of fact, by consuming just a quarter cup of sunflower seeds will give you 90.5% of your recommended daily value, which makes them one of the best vitamin E foods out there that you can eat on a daily basis.



SWISS CHARD
Swiss chard is easily one of if not the healthiest vegetables that you can consume on a daily basis. Mainly popularized for being high in vitamin K, vitamin A and also vitamin C, Swiss chard is yet another food high in vitamin E. By having just one cup of boiled swiss chard greens will provide you with about 17% of your daily recommended values. This is truly amazing for such a vegetable.



MUSTARD GREENS
Being very similar to Swiss chard, mustard greens are also very nutrient dense and will easily provide a plethora of health benefits. Not only are they one of the best vitamin E foods out there, but mustard greens are also relatively high in vitamin K, vitamin A, folate, and as well as vitamin C. By eating just one cup of boiled mustard greens will contain up to 14% of your daily dietary requirements. However, many people would recommend eating organic mustard greens, if possible.



SPINACH
Spinach may not happen to be your favorite veggie, but it is one of the best leafy greens that you can add into your diet. Not only the fact that is it one of the best calcium foods out there and naturally high in folate, it is also one of the best vitamin E foods available as well. With just one cup of boiled spinach will tend to provide you with approximately 20% of your daily needs. You can try adding fresh spinach to your sandwiches which will make them extra healthy.



TURNIP GREENS
While turnip greens may tend to have a slightly bitter taste, they are still very high in many of the essential nutrients. Just like the rest of the leafy greens that are on this list, with just one cup it will provide you with plenty of vitamin K, vitamin A, vitamin C and as well as folate. Not to mention approximately 12% of your daily requirements of vitamin E as well.



KALE
Kale is yet another great cruciferous vegetable that you should be eating as often as you possibly can. Kale is known to be very high in many nutrients, as a matter of fact, just one cup of boiled kale can give you up to 6% of your daily vitamin E requirements. It is recommended by people to consume organic kale, if it is possible.



PLANT OILS
Most of the plant seed oils are actually very good sources for Vitamin E as well. The most popular oil out there containing vitamin E is the wheat germ oil. As a matter of fact, just one tablespoon of this oil will hold a 100% of your daily Vitamin E requirements. Sunflower oil is also another excellent option, as it will provide you with over 5 milligrams of the vitamin, and it can also be used for cooking with ease. Other great vitamin E rich oils includes hemp seed oil, coconut oil, cottonseed oil, which has almost 5 milligrams of vitamin E, olive oil and as well as safflower oil. It is recommended to purchase oils that have been cold pressed unrefined and also organic.



HAZELNUTS
Hazelnut is a perfect snack during a long workday, and by eating just one ounce of hazelnuts will tend to provide you with approximately 20% of our daily requirements of vitamin E. As an alternative to eating the nuts, you can try adding hazelnut milk into your morning coffee instead of having milk or other flavoured creamers.



AVOCADO
This next one is perhaps one of the tastiest foods which also happens to contain Vitamin E, avocados tend to represent natures creamiest, oil rich food. By having just half of an avocado will hold more than 2 milligrams of vitamin E. Avocados are also very easy to be incorporated into your diet. It is highly recommended that you add sliced avocados to your salad, a sandwich, or even mashed up as guacamole!



BROCCOLI
For generations now, broccoli has been considered to be one of if not the best detox food, but it is also one of the healthiest foods which are high in Vitamin E. Just one cup of steamed broccoli will help in providing you with 4% of your daily requirements. Broccoli may not happen to be as nutrient dense as the other Vitamin E foods available on this list, but it is without a shadow of a doubt one of if not the healthiest food that you can eat on a daily basis.



PAPAYA
This popular fruit is most frequently known to be one of the best vitamin C foods out there, but it is also high in Vitamin E. With just one papaya, it will give you up to 17% of your daily intake needs. You may also try adding some fresh or frozen papaya to some fruit smoothies, along with your other fruity vitamin E foods found on this list for an even healthier snack!



OLIVES
Starting off from the oil to the fruit itself, the consumption of olives is well known for being an excellent source of gaining your daily intake needs for your vitamin E. With just one cup of olives, it can provide you with approximately up to 20% of your daily recommended amount. This is truly amazing!

Thank you.