Vitamin E plays a vital role in the function of every cell in the human body and must be consumed in adequate quantity for the Red Blood Cells to function properly. Vitamin E consists of a group of ten compounds that are grouped five each into tocopherols and tocotrienols. The daily minimum requirement of Vitamin E for an average person is 22.4 IU per day, but this does not apply to pregnant or lactating women. If your doctor at any point advices you to take in more Vitamin E, then you should follow his advice because he has individually diagnosed you.
You need to consider a Vitamin E rich diet even before a deficiency is diagnosed, and that’s because the symptoms of Vitamin E deficiency are not always clear. Sometimes Vitamin E deficiency shows brown spots, neurological damage, dry hair, leg cramps and weak muscles. Additional symptoms that can be found in children include slow growth, drooping upper eyelids and Dysathria. Vitamin E has been associated with growth and reproduction, and a lack of Vitamin E in pregnant women can even cause miscarriage. Pregnant and lactating women need to follow the advice given to them by their medical practitioner and remain nourished with adequate Vitamin E. Lactating women pass Vitamin E to their younger ones though milk and so a lactating mother needs to remain adequately nourished.
Also children born prematurely often suffer from Vitamin E deficiency and these children are often at a risk of Retrolental Fibroplasia which is a form of blindness that is often caused in children who weigh less at the time of their birth. Such children need to be taken care of and if you have one then talk to your doctor in detail about how much Vitamin E the child would require per day. Vitamin E deficiency is often caused due to fat mal-absorption and poor diet. In certain cases, the medical practitioner prescribes Vitamin E supplements but in most cases a healthy diet does the trick. Below listed are some simple foods that are inexpensive, healthy and can easily be a part of your everyday diet.
Top 10 Foods Rich In Vitamin E
The Spanish and the Mexican knew how to get a good dose of Vitamin E without bothering much about munching on their greens. Their simple formula was to season their everyday food with Paprika. Made from dried bell peppers, this spice not only adds a punch to your stews and barbecue, but it can also give you a good measure of Vitamin E. Every ounce of paprika contains 12.6 IU of Vitamin E. Now that’s a good reason to eat up some burritos, tacos and fajitas.
Unless you choke on spicy foods, there is no reason to stay away from them. An ounce of chilli powder added to your daily food can give you 12.15 IU of Vitamin E. So the next time you eat bland food, remember that you are missing out on Vitamin E.
The easiest way to get a whopping 49.8 IU of Vitamin E is to munch on a hundred grams of dried sunflower seed kernels. These seeds are flexible with most foods and you can toss these into your salad, yoghurt or simply snack on these seeds. Sunflower seeds are also a good source of Iron, Potassium and Magnesium.
Almonds are filling and they definitely make a healthy snack that’s packed with vital nutrients that can do a lot of good. These nuts are packed with energy and can be easily included in your everyday diet. You can add almonds to your cereal or make a snack out of these healthy nuts. Every ounce of blanched almonds contain around 10.35 IU of Vitamin E, whereas every ounce of salted and roasted almonds contain 10.95 IU of Vitamin E. So you can get nearly, if not approximately, half your daily requirement of Vitamin E from an ounce of almonds.
Every ounce of hazelnuts contain 6.3 IU of Vitamin E and that Vitamin E content increases to 7.35 IU when that ounce of hazelnuts is blanched. Hazelnuts make a great snack and are rich in Omega 3 fatty acids. Carrying dry roasted salt-free hazelnuts in your snack box is easy and that’s the best thing about nuts, you don’t feel like you are eating a health food.
Every ounce of dried Pine Nuts contain about 3.9 IU of Vitamin E, but watch out for the calories because every ounce contains about 188 calories. Pine nuts are low in cholesterol and make a decent snack if you are not counting calories.
Cranberry juice is delicious and more so if you consider making your own. Around 250 ml of unsweetened cranberry juice contains around 4.5 IU of Vitamin E and is quite rich in other vitamins and minerals like Vitamin A and Calcium. This juice contains hardly 116 calories and that’s if you don’t sweeten it. This juice is extremely low in saturated fat and cholesterol and can give you a good dose of Magnesium.
These healthy greens are a super food that contains many vitamins and minerals. A hundred grams of spinach contains between 3 IU and 3.15 IU of Vitamin E depending on whether it’s raw or boiled. Spinach can easily slip into a raw salad or you can go Popeye with it.
An ounce of ground ginger can add taste, flavour and Vitamin E to your food. Every ounce of ground ginger contains as much as 7.5 IU of Vitamin E and that’s nearly a third of the daily requirement. Ground ginger can be used in making Ginger tea, or simply make a paste by mixing some ground ginger with honey. Ginger’s anti inflammatory and antibacterial properties can help those suffering from asthma, arthritis or chills and congestion.
This silent herb adds more than just flavour to pizzas, Mexican bean soups and Greek salads. An ounce of dried Oregano contains as much as 7.95 IU of Vitamin E and is also rich in Omega 3 fatty acids, Protein and Vitamin A. So you have a reason to add some dried Oregano to your scallops and bagels.