You want to get some vitamin E in you? Well here are some of the foods that can help you balance your diet out with highest amount of vitamin E.
Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and other vitamins within the body. Adequate amounts of vitamin E can help protect against heart disease, cancer, and age related eye damage (macular degeneration).
Conversely, too much vitamin E from supplements can lead to excessive bleeding, or hemorrhaging. Vitamin E foods, like the ones listed below, are considered to be safe and healthy. The current DV for vitamin E is 20mg. Below is a list of foods high in vitamin E by common serving size, for more, see the list of high vitamin E foods by nutrient density, and the extended list of vitamin E rich foods.
Wheat Germ Oil
One tablespoon of wheat germ oil provides a day's entire supply of vitamin E. It is easily taken as a nutritional supplement, though it can also be added to homemade breads and pancakes. One cup of milled wheat germ contains 95 percent of a day's allowance, and is useful in baking breads, muffins, cakes, pies and other desserts.
Other Oils
Cooking with as little as one tablespoon of certain oils serves as a good source of vitamin E. The most potent are sunflower and safflower oils, which provide more than 25 percent of a day's requirement, while corn and soybean oils provide 10 percent per tablespoon.
Mustard Greens
These hot tasting greens are among the top carriers of vitamin E and contribute a lot to a healthy meal. Although many like them best cooked, consider lighter cooking or use in salads in order to retain the most benefit, according to healthaliciousness.com.
Swiss chard
This is another leafy green that helps put a whole lot of vitamin E onto your plate.
Spinach
Spinach is an all-around health booster. With vitamin E and many more antioxidants and essential nutrients, spinach is also among the easiest foods to use. Make it a part of salads, sandwiches, pasta dishes and much more, according to healthaliciousness.com.
Kale and Collard Greens
These greens also have their share of vitamin E and other essentials.
Nuts
Almonds and some other nut varieties contain vitamin E and more great nutrients. Nuts are a good way to eat healthy on the run because they are so easy to take anywhere and routinely eaten in their original raw state.
Tropical Fruits
Fruits like papaya and kiwi are sources of vitamin E. Think about getting these exotic foods that are increasingly easy to find at your local supermarket.
Red Bell Peppers
These colorful peppers are a great source of vitamin E, vitamin C, and other similar powerful antioxidants. Again, think about how to use these vegetables fresh for a greater health value.
Broccoli
This green vegetable is another frequent addition to the dinner plate that brings a lot of healthy substances to a meal. Although fresh is best, some experts also recommend including this veggie steamed.
Meats
Meats are the worst natural source of vitamin E, with one ounce of beef or two strips of bacon containing only half a milligram. Chicken liver is another source of this vital nutrient, though a one-ounce portion only contains two-tenths of one milligram, or 1 percent of the daily recommendation.