Some studies also point to the important role of vitamin E in preventing mental illnesses such as dementia and Alzheimer’s disease. Despite the existence of synthetic vitamin supplements, vitamin E can be obtained in sufficient quantities from food. And, for sure, these products are now in your kitchen.
Almonds
Almonds are the richest in vitamin E. 30 g of nuts account for 7,4 mg of the vitamin. You can also consume almond milk and almond oil. If possible, it is preferable to eat raw almonds.
Seeds
Eat sunflower seeds, pumpkin seeds, sesame seeds and more – they are literally teeming with vitamin E. Just ¼ cup of sunflower seeds provides 90,5% of the daily value. Excellent snack.
Swiss chard
Chard is one of the healthiest vegetables you can add to your meals every day. It is known that it contains a lot of vitamins K, A and C, but vitamin E is also present in sufficient quantities. One cup of boiled chard contains almost 17% of the daily value.
Mustard
Mustard greens are famous for their high content of not only vitamin E, but also K, A, C and folic acid. Just one glass of boiled mustard leaves provides 14% of your daily vitamin E requirement. When possible, it’s best to choose organic mustard greens.
Spinach
Not all vegetarians love spinach, but it’s worth adding it to your diet. It is the best source of calcium, folic acid, and, of course, vitamin E. A glass of boiled spinach contains 20% of the daily value of vitamin E. Try adding spinach leaves to your morning sandwich.
Turnip
Turnips can be embarrassing with their bitter taste, but they are extremely healthy. It contains a large amount of vitamins K, A, C and folic acid. And the vitamin E content will provide 12% of the daily value per cup of the product.
Cabbage
This cruciferous plant should be eaten as often as possible. Vitamin E in a cup of boiled cabbage is almost 6% of the daily requirement. Well, it is preferable to choose organic heads of cabbage.
Vegetable oils
The best oil is wheat germ oil. A tablespoon of this oil completely satisfies the need for vitamin E. Sunflower oil is a good option, as it is widely used in cooking. Other oils rich in vitamin E are hemp, coconut, cottonseed, olive. The oil must be unrefined and cold pressed.
Funduk
The perfect snack throughout the day. Those who do not like to nibble on nuts can add hazelnut milk to their morning coffee or tea.
Kedrovыe walnuts
Add a handful of pine nuts to your meals. One serving contains 2,6 mg of vitamin E. Cedarwood oil can also be used.
Avocado
Possibly the tastiest source of vitamin E. Half an oily fruit contains over 2 mg of vitamin E. Avocados are great in any form, as a salad ingredient, on a sandwich or in guacamole!
Broccoli
Broccoli is considered the best detox food, but it is also a source of vitamin E. It may not be the largest amount in this cabbage, but the huge health benefits of broccoli make it a reason to eat it daily.
Parsley
An excellent spicy herb, add it to all salads and hot dishes. In winter, dried parsley can serve as a source of vitamin E.
Papaya
This fruit is better known as a source of vitamin C, but it is also rich in vitamin E. Try adding fresh or frozen papaya to smoothies – it will be great!
Olives
In addition to olive oil, the fruits themselves are saturated with vitamin E. One glass of olives contains 20% of the daily value.
This is just a small list of foods that contain vitamin E. We missed many, but a healthy and varied plant-based diet will definitely help you get all the necessary substances.