Vitamin E foods

Vitamin E BenefitsIf you want to have a good balanced diet, you must provide intake of all essential nutrients. Among others, vitamin E is very important because of its many healthy benefits. Vitamin E can be found in some foods or can be taken in form of dietary supplement. Vitamin E is a fat soluble vitamin that contains 8 different antioxidants.This vitamin is important because it protects the cells from the damaging effect of free radicals, plays a role in formation of the red cells, protects vitamin A and helps the body to absorb vitamin K. Vitamin E can also help in prevention of many conditions such as rheumatoid arthritis, Parkinson’s disease, heart disease, cancer, stroke, liver disease, and dementia.

Foods Rich in Vitamin EVitamin E can be found naturally in fruits and vegetables but it can be added to some foods as well. It can be found in vegetable oils such as corn, olive, palm, sunflower and peanut oils. However, vitamin E in foods can be lost during preparation, cooking and storage.

Vegetables

Tomatoes are the best source of vitamin E. This vitamin can be found in tomato products as well, such as tomato puree and tomato juice. Spinach, cooked or boiled, also contains vitamin E. Carrot is rich in vitamin E therefore carrot juice should be on your daily menu, too. Other vegetables that contain vitamin E include:broccoli, asparagus, pumpkin, sweet potato and Brussels sprouts.

Fruits

Some fruits contain vitamin E but only two fruits are high in this vitamin. They are mango and papaya. In lower amount, vitamin E can be found in raspberries, peach, guava, cranberries and pomegranate.

Nuts

In order to provide sufficient amount of vitamin E, you should eat almonds. They are high in this vitamin and enhance energy levels. Peanuts, even they are not true nuts but belong to family of legumes, are also rich in vitamin E. They are available in various forms and don’t cost much thereby they should be incorporated in the diet. Hazelnuts also have good content of vitamin E.

All in all, vitamin E would be best to ingest through foods. Vitamin E supplements carry the risk of toxicity if taken in high doses. These toxic effects involve intestinal cramps, fatigue, diarrhea, double vision and muscle cramps. Additionally, most vitamin E supplements contain only one form of the vitamin. Vitamin E deficiency is associated with digestive problems such as pancreatic disease, gallbladder disease, liver disease and celiac disease. Also, low levels of vitamin E may cause nervous system problems and skin problems.