Vitamin E is an essential nutrient that plays a role in several bodily functions. Adults should consume at least 15 milligrams a day of vitamin E, which is easy to achieve with a well-balanced diet. Research also shows that low levels of vitamin E at birth can adversely affect a baby's developing nervous system, so doctors recommend that pregnant women be sure to consume the recommended 15 milligrams per day, and women who breastfeed should increase their daily intake to 19 milligrams. Wheat germ oil is the most concentrated natural source of vitamin E, containing 20 milligrams per tablespoon or 135% of its daily value.
Other oils such as hazelnut, almond and safflower oils are also good sources of vitamin E, but they contain about a quarter of the amount found in wheat germ oil. One ounce of almonds (about 23 walnuts) contains 7.3 milligrams of vitamin E. Avocados are a rich source of many nutrients, including potassium, omega-3s, and vitamins C and K. Half an avocado also contains up to 20% of your vitamin E requirement.
Mangoes and kiwis also have vitamin E, but they have a slightly lower vitamin E content than avocados. Fish is an excellent source of omega-3 fatty acids, essential nutrients for physical and cognitive health. Fish high in vitamin E include Atlantic salmon, with 4 milligrams per fillet, and rainbow trout, with 2 milligrams per fillet. Sweet pepper varieties have a variety of nutrients, and research shows that the vitamin and mineral content of red peppers is especially potent.
A medium raw bell pepper has about 2 milligrams of vitamin E, although cooking it reduces this content by about half. Pine nuts are often included in pesto, baked goods, and spreads and add a significant amount to the diet, approximately 3 milligrams per two-tablespoon serving. Getting enough vitamin E in your diet is crucial for overall health. Vitamin E benefits many aspects of health and has been shown to reduce symptoms of PMS, support skin and hair health, and promote healthy vision. Eating enough vitamin E foods in your diet can help treat certain skin conditions, stimulate hair growth and even promote healthy vision, in addition to the other vitamin E benefits that these foods provide.
So far, research provides little evidence that taking vitamin E supplements can help healthy people or people with mild mental functioning problems maintain brain health. Along with their other vitamins and minerals, pine nuts can help lower bad cholesterol, maintain a healthy weight, lower blood pressure, support bone health, improve eye health, stabilize mood, and more. While research is underway, some studies show that getting enough vitamin E as part of a healthy diet reduces the risk of heart attacks or death from heart disease. Vitamin E is an important nutrient for overall health and wellbeing. Eating foods rich in vitamin E, such as wheat germ oil, almonds, avocados, fish, sweet peppers and pine nuts can help you meet your daily requirements for this essential nutrient. In addition to providing essential vitamins and minerals for physical health, these foods may also reduce the risk of heart disease and improve mental functioning.
So make sure you get enough vitamin E in your diet for optimal health!.