Vitamin E: Foods containing the most vitamin E, respectively

Vitamin E is a powerful antioxidant. It strengthens hair and nails and prevents premature aging of the skin. That’s why it’s often called the  “beauty vitamin ” and added to anti-aging cosmetics.

Vitamin E is an important fat-soluble antioxidant and has important cell regenerative and protective functions, especially in cell membranes and lipoproteins.

Recommended daily for an adult.It is 15 mg. Approximately the same amount is required for pregnant women, and the need for vitamin E during lactation increases to 17-19 mg per day.

Vitamin E is a nutrient that acts as an antioxidant in the body . It occurs naturally in some foods and is sometimes added to others.

Vitamin E exists in 8 chemical forms. Alpha-tocopherol is the form that best meets people’s dietary needs.

In order to meet the amount of vitamin E you need daily, you can consume foods containing vitamin E. Vitamin E provides many benefits to your body.

• Vitamin E reduces oxidative stress that causes cell destruction.

You’ve probably seen rust on your bike or car. A similar process of oxidation and accelerated aging occurs in your body when cells are exposed to molecules called free radicals. Vitamin E is one of the most important vitamins that fight this process.

• May relieve symptoms of osteoarthritis

Osteoarthritis is a chronic condition involving degeneration of the joints that results in pain and stiffness. Researchers examined vitamin E supplementation and osteoarthritis symptoms and found the result positive.

• May help manage diabetes

Many studies have been done on vitamin E supplementation and diabetes (types 1 and 2), and there is evidence that vitamin E can help delay the onset of the disease and relieve symptoms .

• It is very beneficial for your skin.

Vitamin E is a common ingredient in cosmetics for mature-looking skin and is often used in products created for wound healing. Vitamin E protects the body against oxidative stress and delays aging.

Here are the 10 foods that contain the most vitamin E:

VITAMIN E CONTENT OF BROCOLI 

Broccoli is considered one of the best natural detox products. It removes toxins, excess sugar, cholesterol and carcinogens from the body. In addition, broccoli contains a lot of vitamin E. 100 g of broccoli meets 10 percent of the daily value of vitamin E.

It can be consumed raw, but becomes even healthier after a light heat treatment. Do not steam broccoli for more than 5-10 minutes to replenish the body with vitamins.

MANGO MEETS 12% OF DAILY VITAMIN E NEEDS 

Mangoes are a good source of vitamin E. Half a mango contains 1.5 mg of vitamin E. This is 10 percent of the daily value. A juicy and aromatic mango can be found in almost every grocery store. When choosing a mango, be sure to pay attention to the condition of its peel. There should be no damage to it. But you should not press the fruit, immature fruits are injured and begin to rot.

PINE NUTS ARE A FOOD CONTAINING VITAMIN E 

Like almonds, pine nuts are an excellent source of vitamin E. A handful of pine nuts contains 2.7 mg of vitamin E, which meets 18 percent of the daily requirement. These nuts are also rich in magnesium and phosphorus. These minerals strengthen bones, improve energy metabolism and increase performance.

Pine nuts also have a lot of vitamin A. It is fat soluble, so it works well with vitamin E. However, one should not overdo it while consuming these nuts. They are high in calories.

AVOCADO ALSO HAS VITAMIN E 

To get 14 percent of your daily value for vitamin E and keep you feeling full for longer, supplement your meal with half a medium avocado.

You can add it to a salad, spread it on toast, make a sauce, and turn it into a sweet cream. Or cut the avocado in half, remove the seed, add lemon juice, salt and sprinkle with freshly ground black pepper. Despite being high in fat, avocados are healthy, and research shows that including avocados in your diet can help you eat fewer calories and lose weight.

SALMON FISH IS AMONG THE FOODS CONTAINING VITAMIN E

Salmon is packed with vitamin E. A 200-gram serving of salmon provides 16 percent of your daily vitamin E needs. Salmon is also one of the leaders in the amount of omega 3 and omega 6 fatty acids. Our body cannot synthesize them on its own. With a lack of these substances, the hair becomes dull and dry, and the skin becomes thinner. But keep in mind: Salmon is not good for frequent consumption. It can accumulate toxic substances in the sea. Experts recommend eating this fish no more than twice a week.

GREEN PEPPER

Just one medium bell pepper provides 13 percent of the daily value of vitamin E. It also contains a daily dose of rare vitamin P, which strengthens the walls of blood vessels. And in terms of vitamin C, this vegetable surpasses oranges and lemons.

If you add bell pepper to your daily diet, you can restore your intestinal flora, lower blood pressure and strengthen the immune system. When choosing a bell pepper, look carefully at the rind. The less damage and dents on it, the better the vitamins are preserved.

ORGANIC PLAIN PEANUT BUTTER

Peanut butter is a balanced source of energy. Peanut butters are 25 percent digestible protein and only 20 percent carbohydrates. This allows peanut butter to be consumed during low-carb diet periods.

It is also rich in vitamin E. 100 grams of peanut butter provides 45 percent of the daily value of vitamin E. Grind peanuts in a blender for 10-15 minutes. Add salt, honey or dark chocolate if desired.

SUN SEEDS A STRONG SOURCE OF VITAMIN E

Only 43 grams of sunflower seeds meet more than half of the daily need for vitamin E.

Although they do not contain bad cholesterol, they contain close to 80 percent fat and have great nutritional value.

To get the most out of it, nutritionists recommend buying raw, unpeeled sunflower seeds. Without their shells they are stored worse and when roasted they lose vitamins and become a source of empty calories.