What is Vitamin E and what foods contain it?

The body needs to receive a sufficient amount of vitamins and minerals. It is the way in which each organ receives what it requires to function properly, and for the body in general to remain healthy and strong.

When there is a deficiency in the intake of some vitamin or nutrient, the organs begin to fail in their function, and it leads to a series of consequences. Vitamin E is no exception. Although its deficiency in the body does not cause disease, it does cause some problems.

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Why is it important to consume vitamin E?

Vitamin E performs various functions in the body. It is mainly an antioxidant, and protects all tissue from free radicals that cause damage to cells. In addition, these cells need vitamin E to interact with each other.

It is also related to the formation of red blood cells and the dilation of blood vessels to prevent the blood from clotting inside. This is achieved in combination with vitamin K. One cannot function well without the other.

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Healthy and unhealthy consumption

A low intake of vitamin E may not have very serious consequences for health, but it could decrease some functions of the body. On the other hand, an excess of this increases the chances of bleeding. This is an important concept in nutrition: sometimes, consuming too much of a nutrient can also be a reason for a medical alert.

Too much vitamin E could only occur from an unnecessary intake of vitamin E supplements. On the other hand, when eating foods containing vitamin E there is no risk of exceeding the amount of vitamin. So, to obtain this important nutrient, it is best done through foods that contain it.

Foods with vitamin E

Next we are going to know what foods are rich in vitamin E.

1. Spinach

Spinach is a food with many nutritional properties. In addition to calcium and folate, this vegetable has a good content of vitamin E. You can eat it boiled or fresh and enjoy its taste and nutritional value.

2. Chard

Another green vegetable with a good vitamin E content is chard. But not only does it have this vitamin, it is also rich in vitamin K and C, so its intake is ideal and effective to fix iron and to carry out coagulation functions.

3. Vegetable oils

Almost all vegetable oils have a good amount of vitamin E. Olive, coconut, corn, sunflower and hemp oil are recommended to cover the intake of this vitamin. But the best oil is that of wheat germ because in a single tablespoon the total of the daily recommendation of vitamin E intake is ingested.

4. Broccoli

Broccoli contains vitamin E, although in a lesser amount. Even so, it is always advisable to consume broccoli on a regular basis because it is a vegetable with high nutritional content and among its properties is that of containing different vitamins and nutrients very healthy.

5. Papaya

Also some fruits contain vitamin E, like papaya. In addition to its high content of vitamin C, papaya is one of the foods with the highest vitamin E content. A generous serving of this fruit can provide up to 20% of the daily requirement for this vegetable.

6. Almonds

Almonds can be consumed in slurries or raw to benefit from their vitamin E. There are several seeds that contain this vitamin, but almonds have a good content that can cover 20 grams, a large part of the recommended daily amount of vitamin E.

7. Avocado

The avocado It is another fruit with an important content of vitamin E. A whole avocado would be providing a high amount of this vitamin. On the other hand, it can be combined with other foods to enhance its nutrients.

8. Sunflower seeds

Sunflower seeds are another of the foods with the highest amount of vitamin E. Although almost all the seeds offer a high content of vitamin E, the sunflower seed in a single cup almost completely covers the daily requirements.

9. Kale

Kale is a super nutritious food. In addition to vitamin E, it has vitamin K, C, A, also calcium and potassium and is low in calories. Without a doubt, kale should be part of our daily diet to stay healthy.

10. Hazelnut

Hazelnut is a seed that contains vitamin E in good quantity. A few servings of hazelnut are enough for the body to receive a portion of vitamin E. Although it can be eaten raw and direct as a snack, it can also be consumed in many other ways.

11. Olives

One food that contains vitamin E is olives. It turns out that this fruit of the olive plant is very nutritious. In addition to vitamin E, it has vitamins A and B, as well as calcium, iodine, iron, sodium, and potassium.

12. Sesame

Sesame seeds are very small in size but of enormous nutritional value. Sesame is rich in vitamin E, vitamin B1, B3 and B6, folic acid, calcium, magnesium, phosphorus, potassium and zinc. Simply add sesame seeds to salads or grout to enjoy its many vitamins.

13. Parsley

Parsley is a plant that offers vitamin E. Most commonly, this food is used as a spice to complement the flavor of meals. The good news is that it is also nutritious because together with vitamin E it also contains B vitamins and various minerals.

14. Kiwi

A delicious fruit, fresh and with vitamin E, is the kiwi. Kiwi is considered to be one of the fruits with the highest nutritional value. Although it is high in vitamin C, this fruit also offers other nutrients such as vitamin E, B vitamins, and fiber and potassium among others.

15. Pinions

Pine nuts are also an important source of vitamin E. In addition to containing Omega 3 and Omega 6, are rich in vitamin E. There are several ways to include them in our diet to be able to enjoy the nutritional benefits that pine nuts have.