A list of healthy foods rich in Vitamin E
The Vitamin E complex is a group of essential nutrients called tocopherols and tocotrienols.
These are powerful antioxidants which help to strengthen the billions of cell membranes in the body.
Vitamin E is also important for growing strong muscles, healthy skin, heart, nails, nerves, hormones and much more.
Unfortunately many people are deficient in Vitamin E because we consume too many refined grains and sugars, which depletes this nutrient.
In today's video we will share with you a list of the best foods rich in Vitamin E.
Eating these regularly will strengthen your body and help to fight against heart disease, liver cirrhosis and cancer.
1. Sunflower Seeds
Sunflower seeds are one of the best plant based sources of Vitamin E. 100g of sunflower seeds contains 166% of the daily value for Vitamin E. These are known to help protect the heart and cardiovascular system by preventing a build-up of plaque in the arteries.
2. Almonds
These delicious nuts are loaded with healthy phytonutrients and Vitamin E. 100g of almonds contains 131% of the daily value for Vitamin E. Be aware that almonds do contain oxalates which have the potential to cause kidney stones in large amounts. Consuming lemon juice often helps to prevent this problem.
3. Avocados
We highly recommend consuming avocados regularly for lowering inflammation in the body. These are one of the most nutrient dense superfoods containing 10% of your daily value for Vitamin E in 100g. They are a wonderful source of healthy fats and minerals to help recover from all kinds of health problems.
4. Wheatgerm Oil
If you wish to load up on Vitamin E easily then try a tablespoon of wheatgerm oil per day. 1 tablespoon contains 101% of the daily value for Vitamin E. We highly recommend massaging this into scar tissue and stretch marks, as it helps to repair scar tissue over time.
5. Swiss Chard
When trying to boost your Vitamin E levels, it is important to consume lots of leafy green vegetables. Swiss chard is one of the best containing 9% of the daily value of Vitamin E in 100g. This also contains a complex of minerals and phytonutrients that work with Vitamin E to fight inflammation in the body.
6. Olive Oil
When consuming healthy salads and loading up on nutrients, we recommend adding a splash of olive oil. This helps you to absorb more nutrients from leafy greens and also contains Vitamin E itself. 1 tablespoon of extra virgin olive oil contains at least 10% of the daily value for Vitamin E.
7. Trout
Vitamin E doesn't only come from plants, you can also get it from fish. Rainbow trout contains 10% of the daily value for Vitamin E in 1 fillet. Consider adding this to your healthy salad to enjoy it's beneficial omega 3 fatty acids and Vitamin E.
8. Shrimp
Consuming shellfish provides a high amount of trace minerals and electrolytes to help the body make more energy. Shrimps contain 6% of your daily value of Vitamin E in 100g. Although this doesn't sound like much, adding crustaceans into your diet helps Vitamin E to perform its important functions in the body.
9. Broccoli
One of the most well-known vegetables, broccoli comes in high containing 4% of the daily value for Vitamin E in 100g. Remember that cooking your vegetables destroys Vitamin E, so we recommend lightly steaming your broccoli to preserve many of its nutrients.
10. Snails
A culinary treat commonly eaten in France, snails contain 33% of the daily value for Vitamin E in 100g. Snails possess anti-cancer properties and can boost the immune system because of their rich antioxidants.
11. Kiwi Fruit
These delicious green fruits are one of the better fruit sources of Vitamin E containing 7% of the daily value in 100g. Kiwis are also a wonderful source of enzymes which help your body to break down foods and improve digestion. They are also a fantastic source of Vitamin C which is also an antioxidant like Vitamin E.
12. Salmon
Wild caught Atlantic salmon is high in omega 3 fatty acids for protecting the skin, brain and heart. 100g of this also contains 8% of the daily value for Vitamin E. The nutrients in these fish work together to reduce inflammation in the body, especially in preventing plaquing of the arteries.
13. Annatto
New scientific research shows that tocotrienols are a much more potent form of Vitamin E. These have superior benefits to the common variety and can be 50% more effective at lowering inflammation and protecting the body. Annatto is a natural orange food colouring made from the seeds of the achiote tree in Mexico. This is the most potent form of tocotrienols (Vitamin E) known to man, and can be purchased in capsules or powdered form. The daily value for tocotrienols has not yet been established.
14. Asparagus
Packed full of healthy phytochemicals, vitamins and minerals, asparagus is another amazing superfood which can help to boost your Vitamin E levels. 100g of these contains 6% of the daily value for Vitamin E. These are excellent for treating urinary tract infections and inflammation in the bladder.
15. Butternut Squash
100g of butternut squash contains 7% of the daily value for Vitamin E. This is a hearty food which also has lots of fibre to help digestion. Squash can be too high in carbohydrates if you are following a low carb diet, so be aware of this if you are trying to lose weight.
16. Mamey Sapote
This is a delicious tropical fruit native to Cuba and Central America. 100g of this fruit contains 14% of the daily value for Vitamin E and works well in fruit salads and smoothies.
17. Red Palm Oil
Last but not least, our favourite source of Vitamin E is eco-friendly red palm oil. This is absolutely rich in Vitamin E in the form of mostly tocotrienols but also tocopherols. Taking this is much more effective than cheap supplements and contains at least 11% of the daily value in 1 tablespoon. This measurement does not account for the larger percent of tocotrienols which is the most important part of the Vitamin E complex.
As you can see, there are many foods that you can eat in order to boost your intake of Vitamin E.
Be sure to purchase organic products which have not been grown with harmful pesticides and chemicals.
Many chemicals used to grow conventional foods cause damage to your liver and block the absorption of important nutrients.
Remember that although many of the "daily value" measurements have been established for Vitamin E, most of these only refer to (alpha tocopherol) whereas the true complex in nature contains alpha, beta, delta and gamma tocopherols and also tocotrienols.
Avoid commercial supplements made of only alpha tocopherol Vitamin E, as this is not as effective and can have side effects in large amounts.
If you have any gallbladder or liver problems, then you may struggle to absorb Vitamin E. Simply take an ox bile supplement daily to help absorb fat soluble nutrients.
In our previous video we discussed the many health benefits of Vitamin E in more detail, and explained how it affects the human body.
To learn more about this and other important nutrients, please select one of our playlists at the end.
Thank you very much for listening, a like is always appreciated and remember to subscribe and tap the bell for more healthy videos. I wish you great health, wealth and happiness.
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