Vitamin E Deficiency? Top 10 Vitamin E Foods You Have to Try Before Supplements
Vitamin E deficiency is quite rare. In most cases, vitamin E deficiency arises because the person is sick or suffering from digestive problems. Those who have very low-fat diet may also have low levels of vitamin E. If a person has vitamin E deficiency, the doctor will most probably recommend vitamin supplements. However, studies have suggested that the risks and benefits of taking vitamin E supplements are still unclear. In order to avoid vitamin E deficiency, it is better to have a good and balanced diet consisting of healthy varieties of vitamin E foods.
Role of Vitamin E
Vitamin E plays as an antioxidant that prevents free radicals from damaging specific fats in your body that helps slow down aging and are very important for your overall health. It is an essential fat-soluble vitamin that is needed by the body’s vital organs to function properly. Vitamin E benefits range from preventing heart and blood diseases, repairs skin damage, balances hormone, improves vision, lowers cancer risk, and so much more.
Recommended Daily Intake of Vitamin E
Getting the recommended dietary allowance of vitamin E is important to keep you in top shape both inside and outside. Vitamin E foods are a big factor in order to receive the required daily intake that your body needs.
For Children: 1 to 3 years old requires 6 mg per day, 4 to 8 years old requires 7 mg per day, 9 to 13 years old requires 11 mg per day.
For Women 14 years old and above requires 15 mg per day, Pregnant women require 15 mg per day, Breastfeeding requires 18 mg per day.
For Men 14 years old and above requires 15 mg per day.
Vitamin E Deficiency
Even though vitamin E deficiency does not usually happen, especially in developed countries like the US, some experts agree that there are still many people today who are not getting enough vitamin E. One of the main reasons for low levels of vitamin E is having poor diet and lifestyle choices.
There are medical conditions that may result in vitamin E deficiency. Usually, people who have digestive problems and cannot absorb nutrients properly can suffer from this type of deficiency. Those who have problems with fat absorption, which is strongly associated with inflammatory bowel disease, can develop vitamin E deficiency. People who are at risk of vitamin E deficiency are those who suffer from liver disease, Crohn’s disease, cystic fibrosis, pancreatic insufficiency, and malabsorption problems. The symptoms of vitamin E deficiency are impaired vision, speech problems, and loss of muscle coordination.
A vitamin E deficiency can lead to several health problems such as anemia, cataracts, impairment of immune response, neurological issues, and a decrease in sex drive. If you consider taking any vitamin E supplements, you should consult your healthcare provider first. According to the American Heart Association, it is much recommended to obtain your vitamin E and other antioxidants from a well-balanced diet that is high in fruits, vegetables, and whole grains.
Top 10 Vitamin E Foods
Here are 10 of the best vitamin E foods that you should include in your regular diet. These foods are not only rich in vitamin E, but they also contain high levels of other vitamins and minerals that are crucial to your health.
Sunflower Seeds are packed with vitamin E benefits. One handful or 1-ounce of sunflower seeds offers 7.4 mg of vitamin E. This healthy snack is rich in vitamins and minerals such as vitamin B1, copper, magnesium, selenium, and fiber. The top health benefits of sunflower seeds include improving your skin health, lowering risk of heart disease, balancing blood sugar levels, and preventing osteoporosis and bone loss. You can sprinkle your salads and other dishes with sunflower seeds to add more nutrition to your meals.
A 95 grams serving of almonds can provide you with 24.9 mg of vitamin E, which is an astounding 125% DV. Almonds are synonymous with vitamin E since this food is one of the richest sources of this vitamin. Aside from vitamin E, almonds are also rich in copper, biotin, manganese, magnesium, vitamin B2 or riboflavin, phosphorus, and molybdenum. It can contain a high amount of fats but most of them are the heart-healthy monounsaturated fats. California almond has high levels of alpha-tocopherol vitamin E, which is a type of vitamin E and antioxidant that the human body absorbs best. Read more – Top 10 Health Benefits of Almonds
Avocado is one of the healthiest and delicious fruits that contain a lot of vitamin E benefits. Just 1 medium-sized avocado contains about 20% of your required daily intake of vitamin E. It is also a good source of monounsaturated fatty acids. You can include avocados in your regular diet by using it as a guacamole or adding it to your salads and sandwiches. Read more – Top 10 Avocado Health Benefits and Nutrition Facts
Wheat Germ Oil
Vegetable oils are good sources of vitamin E, but wheat germ oil is at the top because it has the highest content. 218 grams of wheat germ oil contains 326 mg of vitamin E or 1,628% of your daily recommended intake. You only need 1 tablespoon of wheat germ oil to give you 100% of your daily intake of vitamin E. You can use wheat germ oil for cooking your food to add more vitamin E to your meals. Other types of vegetable oil that contain high amounts of vitamin E are sunflower oil, olive oil, and canola oil.
Smooth-Style Peanut Butter
Peanuts and peanut butter are good sources of vitamin E. A serving size of 258 grams of peanut butter contains about 23.2 mg of vitamin E or 116% of the daily recommended intake. Aside from vitamin E, peanut butter is also rich in bone-building magnesium, vitamin B6, potassium, and monounsaturated fats. According to a research, peanuts can help lower your risk of heart disease and diabetes. You can have your peanut butter with whole wheat grain as a healthy and delicious breakfast. However, you have to look out for your portions because peanut butter tends to be high in calories.
One cup of steamed broccoli can provide you with 4% of your daily requirement intake of vitamin E. Broccoli is considered as a detox food, which means it is great at cleansing and getting rid of toxins in your body. It contains anti-cancer properties and it can help lower your LDL cholesterol level. Broccoli is a good source of protein, thiamin, riboflavin, calcium, magnesium, iron, pantothenic acid, selenium, and phosphorus. You can incorporate broccoli into your daily diet by adding it to your soups or salads. You can also steam it and serve it as an appetizing side dish. Do not overcook them because they will lose most of their nutritional value.
Spinach is considered as one of the healthiest green leafy vegetables. Half a cup of spinach contains 16% of your daily recommended intake of vitamin E. Aside from being rich in vitamin E, it also has high levels of calcium and folate. It contains vitamin K, manganese, iron, magnesium, copper, and potassium. You can add spinach to your sandwiches or toss them to your salads to increase its nutritional value. Also, remember that steaming or cooking spinach before eating them can actually raise its amount of nutrients.
A 3-ounce serving of shrimp contains about 1.9 mg of vitamin E or 9% of the recommended daily intake. Shrimp is considered as a high cholesterol food, but it is still low in calories and rich in vitamins and minerals, especially vitamin E. This delicious shellfish is a good source of vitamin B12, selenium, protein, choline, phosphorus, iodine, and copper. You can add shrimps to your salads or look for new recipes that use shrimps as the main ingredient.
Papaya is considered as one of the healthiest vitamin E foods because it is both rich in vitamin E and vitamin C. A 140 grams serving size of papaya offers 1 mg of vitamin E, or 5% of the daily recommended intake. One whole papaya contains about 17% of your daily recommended intake of vitamin E. In order to increase your vitamin E benefits, you can add them to your salads, make them as smoothies, or just eat them as a delicious snack or dessert. Read more – Top 10 Papaya Health Benefits
One cup of asparagus provides approximately 18% of your daily recommended intake of vitamin E. Asparagus has anti-inflammatory properties and contains high amounts of vitamin C, zinc, beta-carotene, manganese, and selenium. Eating asparagus helps lower the risk of cancer, aids in digestion, and regulates your blood sugar level. You can toss asparagus to your salads or add them to your breakfast omelet.
Increase Your Vitamin E Intake
In order to increase your vitamin E intake, just include all the top 10 vitamin E foods in your diet. You can replace your unhealthy snacks and junk foods with fruits such as papaya and avocado. When cooking, you can use vegetable oils. Add more vegetables to your diets such as broccoli, asparagus, and spinach. In the morning, you can have healthy smoothies and peanut butter sandwiches. Make certain adjustments and changes to your diet in order to receive more vitamin E benefits.