If you crave a smooth and healthy skin, then you must include Vitamin E foods in your diet. Consumption of Vitamin E foods not only keep your skin healthy but are also good for hair. Let's have a look!
Vitamin E is a fat soluble vitamin that plays an important role as an antioxidant for your body. These antioxidants build up the cell membrane in the body, thus, protecting cells from oxidative damage. It travels throughout the body neutralizing free radicals. It is good for your body, skin, and hair.
The human body cannot produce Vitamin E, so it must be taken from natural food sources. But some people prefer taking Vitamin E supplements. The daily Vitamin E requirement for an adult is 15mg.
Discussed below are Vitamin E uses and rich sources of Vitamin E:
- Vitamin E guards our immunity, thereby promoting healthier kidney and liver functions.
- It deeply moisturizes your skin and hair, giving them a radiant glow. Using a body lotion, under eye cream, and night cream enriched with the goodness of Vitamin E will be beneficial for your skin in the long run.
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- Since it acts an antioxidant, Vitamin E protects the body against environmental damage and inhibits production of free radicals. It also delays skin aging and prevents in skin pigmentation.
- It accelerates the healing process by stimulating the generation of new cells.
- Vitamin E is crucial during pregnancy and is important for development in both infants and children. It aids in complication free pregnancy. Vitamin E impacts the early development of the brain. Thus, it is recommended that pregnant and nursing mothers should have a diet rich in Vitamin E sources or Vitamin E capsules.
- Vitamin E reduces the risk of blood clotting and works to improve muscle tissue functioning.
- It may decrease the risk of age related macular degeneration, a common cause of blindness. It’s believed that taking adequate amount of Vitamin E with Vitamin A daily will improve the vision and healing for people undergoing laser eye treatment.
- Vitamin E is highly beneficial for women. It combats menstrual cramps, reduces menstrual blood loss, can decrease the pain and severity of your period, and reduces anxiety and other PMS symptoms. It also helps in keeping your menstrual cycle regulated
- In men, Vitamin E is said to give a boost to their fertility.
- The anti-inflammatory activity of compounds present in Vitamin E helps protect against Alzheimer’s disease. It slows the worsening of memory loss and functional decline in people with severe Alzheimer’s and other neurodegenerative disorders.
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Vitamin E for skin
Vitamin E benefits the skin by maintaining its elasticity and improving moisture content. Studies have shown it also reduces inflammation on your skin, thus, helping you to maintain healthy skin.
Because it speeds up cell regeneration, Vitamin E can be used to treat acne, scars, and control wrinkles and fine lines.
Vitamin E for hair
If you dream of thick lustrous hair, then Vitamin E supplements or Vitamin E capsules can be helpful. Since Vitamin E is a powerful antioxidant, it decreases environmental damage done to your hair. It also promotes circulation to the scalp. It helps retain the natural moisture, thus, preventing the scalp from becoming dry and flaky. Massage your hair with Vitamin E enriched oil for healthier looking hair.
Since Vitamin E has so many health benefits, an increasing number of people have started having Vitamin E capsules. They are easily available over the counter or online. We suggest that you talk to your doctor first, and take Vitamin E capsules only on his/her recommendation.
Vitamin E Foods
Given below is the list of 10 Vitamin E foods you must include in your diet.
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5. Vegetable Oil
Vegetable oils like olive oil, wheat germ oil, and sunflower oil are good sources of Vitamin E. You can also use canola oil, hemp seed oil, coconut oil, cottonseed oil. Experts believe that we should use a healthy mix of different types of oil for cooking instead of sticking to just one variety. Use olive oil to grill fish or vegetables, cook a curry in sunflower oil, or use canola oil for baking. Just 1 tbsp of wheat germ oil has 100% of your daily dose of Vitamin E, while 1 tbsp canola has 12% of daily value required by the body.
Excess usage of vegetable oils has adverse effects on your health, but using a limited quantity will help you fulfill your daily requirement of Vitamin E.
Note – It is recommended that to get maximum benefits out of oils, you should buy cold pressed, organic, and unrefined versions only.
Broccoli is a rich source of Vitamin E and protein. It is considered to be one of the best detox foods. It also has anti-cancer properties, improves eyesight and lowers bad cholesterol (LDL). Some of the other essential nutrients that broccoli is rich in include – omega 3 fatty acids, magnesium, zinc, calcium, selenium, and Vitamin B1.
Make sure to always eat blanched broccoli to get all its nutrients. You can add it to soups, pasta, or omelets, or add it as a side dish to enjoy all its health benefits.
7. Pine nuts
Pine nuts are the main ingredient of pesto. The woody nutty taste makes them so delicious. It is a rich source of Vitamin E, protein, iron, and magnesium. They suppress appetite, thus being great for weight loss. Pine nuts also reduce the risk of heart attacks, boost energy, are full of antioxidants, and are great for your vision. You can also use pine nut oil instead of pine nuts for the same health benefits. Add pine nuts or pine nut oil to salads for a boost of health.
This delicious tropical fruit is a rich source of Vitamin E. Although papaya is always considered to be a food rich in Vitamin C, it has a high amount of Vitamin E as well. A medium sized papaya can fulfill up to 17% of your daily dose of Vitamin E. Add it to fruit salads, smoothies, or have it with yogurt to get all the goodness. Eating papaya in summers will not only give your body the goodness of Vitamin e, it’ll keep you healthy. The high amount of fiber aids in digestion and prevents constipation. It is also rich in Vitamin C and Vitamin K.
Olives are one food item that you either like or dislike. When I think of olives, I am reminded of pizzas and martinis. But did you know that olives are one of the rich vitamin E foods? The good thing is that if you don’t like the taste of olives, you can get the goodness of olives and your dose of Vitamin E by using olive oil. Drizzle virgin olive oil on your salad or over grilled veggies for a healthy kick. Add olives to pizzas, pasta, and salads and relish the taste while your body gets the benefits of Vitamin E.
Talk about healthy eating, and kale is always highlighted. Kale was popular in the West, but over the past few years, it has gained a lot of popularity in India. Whether it is adding kale leaves to a salad, or munching kale chips, you need to include kale in your diet in one way or the other. It is an excellent provider of Vitamin E. It is low on calorie, has zero fat, and high in fiber. Apart from being rich in Vitamin E, kale also has high amounts of other essential nutrients like folate, magnesium, iron, Vitamin K.
Other Vitamin E Foods Include:
|Vitamin E Foods List|
6. Red bell peppers
7. Dried apricots
8. Turnip greens
12. Sweet potato
13. Wheat germ
Now that you know the list of foods rich in Vitamin E, include them in your diet and reap all the benefits for your hair, skin, and overall health.