Written By: Kriti Saraswat | Published : May 22, 2014 10:30 AM IST
Vitamin E is an essential nutrient needed for normal functioning of our body. It helps improve our immunity levels, prevents memory loss, reduces signs of ageing, prevents hair problems, heart disease, cancer, etc and many other ailments. Thus, it is vital that you get your daily intake of 14-15 mg of vitamin E every day. In order to do so, eat foods which have high vitamin E content. Here are its top sources.
Peanuts
Peanuts or mungfali is something many of us like to munch on as a snack. The good thing is, these little bits are a great source of vitamin E. Though few may be allergic to this nut, those who aren't should eat a handful daily to get their intake of vitamin E. It fulfils 9% of your daily requirement of this vitamin. It also makes for a healthy snack for people who want to lose weight.
Sunflower seeds
Sunflower seeds contain a good amount of vitamin E in them. Even eating about 25g can give you 45% of your daily dietary requirement. Though they aren't the tastiest snack, you can sprinkle them on top of other dishes if you cannot eat them raw. Only the inner seed needs to eaten.
Almonds
Almond or badam is best eaten after soaking overnight in water. Starting your day with 10 almonds is very healthy. The vitamin E content in almonds prevents the skin from ageing prematurely and keeps wrinkles away. You can also massage your skin with sweet almond oil if you do not always want to eat it.
Spinach (palak) and broccoli
Both these green vegetables are excellent sources of vitamin E. Though spinach has higher content than broccoli, you can alternate between the two to keep things interesting. Also, studies suggest, the cooked version of the vegetables is better than in the raw form to gain maximum benefits.
Vegetable oils
Vegetable and plant oils such as sunflower, olive, canola, etc also have good amounts of vitamin E in them. They are a natural source and can fulfil up to 28% of your daily dietary requirement even with a spoonful of oil. But do not take this as a reason to add more oil to your dishes, stick to your recommended amount.
Apart from these, you can also get your intake of vitamin E from avocado, shrimp, turnip and asparagus. Remember, there are also pills available for vitamin E intake but natural is always the best way to go about it. Unless prescribed by your doctor, stick to natural sources of vitamin E.
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