Vitamin E nutrient, an important fat-soluble antioxidant compound is in reality an array of elements characterized into Tocopherols and Tocotrienols. These substances further divide into alpha, beta, gamma, delta Tocopherol and Tocotrienol. However, in individuals, vitamin E exists in the most active type of alpha-tocopherol.
Importance of Vitamin E: Vitamin E is essential as this prevents excess oxidisation in the body protecting further from production of free radical substances, a major harbinger of chronic ailments and degenerative diseases that attacks immune health.
Daily Requirement of Vitamin E
The daily requirement of vitamin E content for adults is 15 mg. Since the body cannot naturally synthesise vitamin E compounds, it is imperative to include foods enriched with vitamin E as part of a daily diet. Furthermore, to enjoy the maximum benefits of the vitamin it is advisable to eat them fresh as cooking destroys the active element.
Vitamin E Rich Foods
Nuts like almonds, hazelnuts and pine nuts make great snack options. Containing abundant quantities of vitamin E, 100 grams of almonds hold about 26.2 milligrams, while snacking on an ounce of Hazelnut provides 20% of daily-required amount. One serving each of pine nuts too offer 2.6 milligram of this vital nutrient. Although almond milk, hazelnut milk, almond oil and pine nut oil contain substantial quantities of vitamin E, it is better to eat them whole to get wholesome nutrition.
Raw seeds are among the vitamin e rich foods. Raw Sesame, pumpkin and sunflower seeds are other substances filled with vitamin E elements. ¼ cup of sunflower seeds provides 90.5% of the required daily value. These make awesome garnishes and are best when consumed in their raw state.
Green veggies and leaves like Broccoli, Collard Greens, Kale, turnip greens, Spinach, Swiss chard and Mustard Greens make excellent sources of vitamin E offering essential nutrients and antioxidant compounds to the body. These provide excellent benefits when cooked lightly or include them as part of healthy salads and dressings.
Plant oils too make good sources of vitamin E with wheat germ being the best source as it offers 100% of the daily-required amount in one teaspoon. Another excellent source, that makes good cooking oil, is sunflower oil providing about 5 mg of this vital vitamin. Other oils like safflower, olive, cottonseed, coconut and hempseed too offer approximately 5 mg of this vitamin. However, it is advisable to take them in their organic cold pressed form.
Dried Herbs such as Oregano and Basil bestow 7.38mg of vitamin E per 100 gram serving. Others herbs dense with this essential compound include cumin, thyme and sage. Besides, using them in pastas and pizzas these make ideal toppings for salads and sandwiches.
Fruits such as kiwi, Mangoes and Papayas hold huge quantities of vitamin C content. Papaya, although known for its high vitamin C substance is also good sources of vitamin E offering 17% of the daily-required value. While half a cup of sliced mangoes provides 0.7 mg of this vitamin, a medium sized kiwi consists of 1.1 mg. Include these luscious fruits in shakes or take them mixed with yogurt or fruit salad. Nevertheless consuming these healthy fruits in their ripe state would be an excellent idea.