Foods High in Vitamin E

Some people began looking for foods high in Vitamin E. By eating foods high in Vitamin E, people can get the additional Vitamin E they need for their body. At the same time, they won’t have to be too dependent on the Vitamin E tablets.

Foods High in Vitamin E

When it comes to Vitamin E, often times people take it in the form of supplements. These supplements can be found anywhere. From your typical drugstores, over the counters in supermarkets, or even specialized health stores, Vitamin E is sold in the form of the pill where people can just chuck it down and feel the full brunt effects. But the problem with those pills is: are you sure you’re getting all the Vitamin E you need?

Which is why some people began looking for foods high in Vitamin E. By eating foods high in Vitamin E, people can get the additional Vitamin E they need for their body. At the same time, they won’t have to be too dependent on Vitamin E tablets.

With that, let’s first find out what are the foods high in Vitamin E.

Foods High in Vitamin E

  • Wheat Germ Oil

Wheat Germ Oil is the oil extracted from the germ of the wheat kernel. Often times, this product cannot just be found on the shelf of your grocery store. Unless it’s a high-end grocery store or a specialized organic health store. However, unlike the other food materials, Wheat Germ Oil is best utilized in industrial processes such as making soap or shampoo. However, some people have also recommended adding wheat germ oil to your salad. Don’t heat the oil. Just leave it as is. Otherwise, you may as well have chemically altered the oil.

  • Sunflower Seeds

Sunflower seeds are often sold dried in your traditional snack store. Or, you can buy them raw and toast them in a toaster oven. Sunflower seeds are common snack especially when paired with peanuts and can be enjoyed while watching TV. People can crush the sunflower seeds and mix them with pine nuts for that extra Vitamin E boost when making a good green pesto sauce. Or, if you’re feeling creative, you can also add that into the crust of your pastries or even the topping for bread. However, don’t use too much salt when you roast them or toast them. If you and your family have a long history of gout then, you may have to settle with eating your sunflower seeds raw.

  • Almonds

Almonds, everyone’s favorite nut when it comes to eating dessert or chocolate treats. Most chocolate bars have almonds embedded into them. And if you eat them, not only do you get a boost of endorphins but you also get some Vitamin E from the Almonds. Diabetics often rely on Almonds not just as a source of Vitamin E but also as a source of energy. Almonds can also serve as another form of protein which makes it ketogenic friendly as well.

Recipes for almonds can include making almond-cashew milk which can be just poured into a blender, add some stevia (if you’re a diabetic), and then mix in some water. Once done, blend everything until it turns into liquid and then you can drink it straight. Or if you just like crunching on them, that’s okay too. You can do the traditional roast and toast in the toaster oven with spices of your choice. Our recommendation would include putting some garlic and cayenne pepper for that smoky kick when you eat them.

  • Spinach

Other than making your body strong (just not Popeye strong), it also is chock loaded with Vitamin E. Like most vegetables, spinach is loaded with minerals and it just so happens that this has enough Vitamin E. Most kids may not like eating spinach but there are ways to get them to eat it. For example, some Chinese restaurants make Spinach-Seafood soup. They mix the spinach with a rich egg-based broth while boiling a diced medley of seafood such as a shrimp, squid, and sometimes fish (although, some use Grouper as their fish of choice).

You can also try making it into a shake. But don’t mix it without a strongly flavored fruit. The problem with spinach being raw is that it can still have that earthy taste which can be quite a turn-off. Or, you can just have a spinach omelet in the morning. Stir fry some spinach with mushrooms, onion, and garlic before wrapping it in an omelet and presto! You now have breakfast.

  • Avocados

Avocados, the controversial fruit among vegans due to how it grows and the practices that involve it. Also known as the millennial fruit, avocado is a fruit that has 4.2 mg of Vitamin E in it per piece. It has a creamy, buttery taste which makes it a good non-fat, non-dairy substitute for butter.

However, some people cannot fully appreciate avocados due to the lack of flavor in comparison to the other fruits. Some people just eat it with toast. Others slice a few avocados before adding some cold condensed milk. Or, you can turn it into a shake like any other fruit. Others even made ice cream out of it. Avocado is a versatile ingredient. And if you don’t want to keep buying, you can try growing it out of an old McDonald’s sundae cup with a little water to germinate it. After that, you can grow your own tree and have a lifetime supply of avocados.

  • Hazelnut

Hazelnut, the secret ingredient to everyone’s favorite chocolate spread – Nutella. Like Almonds, Hazelnut has a load of Vitamin E with 1 oz bearing 4.3 mg of Vitamin E. We’re not saying for you to inhale the whole bottle of Nutella, you’ll work yourself into diabetes. Instead, you can try using Hazelnut in other recipes such as making your own milk the same way people use cashews as a milk substitute. If you’re lactose intolerant, hazelnut can also add a whole new level of flavor to your black coffee when you want something else other than the bitterness of it biting you in the morning.

  • Abalone

Abalone is one of the most expensive foods, especially if it’s the golden kind. Often times, Chinese restaurants serve abalone as a stew. Years ago, Abalone was the food only eaten by the emperor. It’s one of the most expensive shellfish and is also one of the few shellfish chock-full of Vitamin E. 3 ounces of Abalone alone contain 3.4 mg of Vitamin E.

  • Shrimp

Another expensive shellfish, shrimp has 1.9 mg of Vitamin E in every 3 ounces. Shrimp is one of the easiest shellfish to cook as it is a versatile ingredient and has a wide range of recipes to work with. Some people fry them and turn them into shrimp poppers. Others serve it with pasta. But nothing beats eating them boiled in a ginger, garlic, 7 UP Soda based stew and then dipped with a spicy soy-sauce vinegar mix. Often times, the former recipe is served in Chinese restaurants with their heads still attached and their shells still on. So, peeling it may be a problem.

  • Mango

Mango, the national fruit of the Philippines, and also a sweet tropical fruit to have on a hot summer day. Mangoes have 3 mg of Vitamin E per fruit and are often times enjoyed as a fruit shake on a hot day. However, there are other ways of enjoying mango. Remember eating grilled Cajun chicken? Some people make a delicious mango salsa to enjoy with the chicken. The mango’s soft astringency meshes well with the smoky and spicy flavor making it possible for the person to eat more of the chicken. A kid’s favorite is eating Mango sago. Simply throw a couple of mangos in the blender with a bit of ice and some condensed milk and then blender it. After that, serve it with tiny tapioca balls and kids would definitely enjoy eating fruits more.

  • Peanuts

Peanuts are found everywhere. From a Thai Catfish Salad to a pack of Peanut Chocolate M&M’s in the store, peanuts have 2.4 mg of Vitamin E per every 1 ounce of it. Peanuts can be blenders and turned into delicious peanut butter. Other people have used it as a basis for stew. In the Philippines, they make something called Kare-Kare which uses peanuts as a basis. Peanuts can also be eaten with a Sans Rival cake or other forms of pastries. Or, if you’re into the simple stuff, you can just roast it with some garlic and salt and enjoy.

With these foods, you’ll be able to forgo taking the Vitamin E tablets or at least support it when you take it.

But what’s wrong with taking Vitamin E tablets?

Originally, there’s nothing wrong. Perhaps, it’s not the wrongness of taking the pill. But rather, it’s the bang for the buck you’re getting from the pill. Some pharmaceutical companies tend to cut corners when it comes to making tablets. They add fillers and other vitamins to make the person feel as if they’re buying a “loaded” pill. And when we say “loaded”, it’s “loaded” with vitamins and jam-packed with the mineral you need: Vitamin E.

However, not all companies adhere to the advertisements and the nutritional facts on their bottles. Sometimes, they cut a few corners here and there. And like all minerals, sometimes they can be lost in the digestive tract and dissolved by the digestive juice.

But to get the full benefits of the vitamin E tablets, you have to recall one thing: Vitamin E is fat-soluble. Meaning, when taking the Vitamin E pill, you need to take it with some fatty food. Although it’s good to stay away from the trans fat, using ALA (Alpha Linoleic Acid) and HDL (High-Density Lipids) to transport the Vitamin E will be more helpful for you to absorb all the Vitamin E that you need.

Benefits from Vitamin E

The common benefits people get from Vitamin E is that it improves the nature of your skin and hair. But do you know why? Similar to Vitamin A and C, Vitamin E is an antioxidant. An antioxidant is a biochemical component that removes the free radicals in your body. These free radicals are in the form of oxidants which oxidizes your cells and causes damage. This damage can be seen through the aging and weakening of the body. For more visible effects, people can see it in how their skin would glow less and how their hair becomes brittle.

However, Vitamin E is not just restrained just to the hair and skin. That’s just the common conception. Other benefits Vitamin E include:

Lowering the risk of cancer

This is due to its being able to stop the oxidation process of your cells which slows down the aging process and prevents extreme mutations. Cancer cells form due to the mutation and lack of protein that causes apoptosis. Apoptosis is the fancy word for “cell death” where your cells self-destruct in the placement of new cells. This occurs when their Hayflick Limit has reached its – well, limit.

However, cells that have been oxidized may lose the ability to produce the protein that causes apoptosis causing the cell to continuously reproduce. Therefore, it then becomes a tumor which can either be benign or metastasized. If it’s benign, good for you. You won’t die as long as it doesn’t get worse. If it metastasized then, you’re going to be in big trouble and you’re going to be bombarded with all sorts of cancer treatments which have a slim chance of working.

Promotes liver health

Like any antioxidant, Vitamin E also improves the health of the liver. Its cleansing effect is often seen on the skin which is why beauty soaps often brag about adding Vitamin E in their solution to get brighter and whiter skin. However, what makes the skin brighter is your body cleansing itself from all the damage you’ve taken in. Damage can be in the form of unhealthy food, sleeping late, overwork, stress, and a whole other variety of things which can slowly kill your liver.

Promoting eye health

As an antioxidant, Vitamin E can block out the free radicals that can cause any age-related form of cataracts. While Vitamin A is the main source of minerals from improving eyesight, Vitamin E can also help by improving the cellular health of your optical nerves and organs.

And so there you have it. If you’re looking a good source of Vitamin E, check out those foods. The foods we selected were the foods that possibly were the easiest to find (maybe save for the Wheat Germ Oil). Enjoy experimenting with recipes! Let us know how your experiments with these ingredients turned out!

Sources:

Traber, M. G., & Sies, H. (1996). Vitamin E in humans: demand and delivery. Annual review of nutrition, 16(1), 321-347.

Morris, M. C., Evans, D. A., Bienias, J. L., Tangney, C. C., & Wilson, R. S. (2002). Vitamin E and cognitive decline in older persons. Archives of neurology, 59(7), 1125-1132.

van Dam, P. S., Bravenboer, B., van Asbeck, B. S., Marx, J. J., & Gispen, W. H. (1999). High rat food vitamin E content improves nerve function in streptozotocin-diabetic rats. European journal of pharmacology, 376(3), 217-222.

Ahuja, J. K., Goldman, J. D., & Moshfegh, A. J. (2004). Current status of vitamin E nutriture. Annals of the New York Academy of Sciences, 1031(1), 387-390.

Jeanes, Y. M., Hall, W. L., Ellard, S., Lee, E., & Lodge, J. K. (2004). The absorption of vitamin E is influenced by the amount of fat in a meal and the food matrix. British Journal of Nutrition, 92(4), 575-579.

Purba, M. B., Kouris-Blazos, A., Wattanapenpaiboon, N., Lukito, W., Rothenberg, E. M., Steen, B. C., & Wahlqvist, M. L. (2001). Skin wrinkling: can food make a difference?. Journal of the American College of Nutrition, 20(1), 71-80.

Foods High in Vitamin E

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