Vidhi Kapoor Vitamin E is a fat-soluble antioxidant that helps your body protect cells from free radical damage. It also supports your immune system and reduces blood clotting.
You can find Vitamin E in various foods, including green leafy vegetables, nuts, seeds, and oils. Read on to discover the top 10 foods rich in Vitamin E and why you should include them in your diet.
Olives
A staple of the Mediterranean diet, Olīves, and their oil is a great source of vitamin E. This antioxidant can improve skin health and strengthen your immune system.
They’re also a good source of calcium, which is important for bone, muscle, and nerve health. And black olives are a great source of iron, which is helpful for energy production and immune system function.
However, be sure to choose ripe olives that have yet to be cured with chemicals like lye, which can destroy many of their polyphenols. Try buying them at your local farmers’ market or from a small-batch, artisanal vendor.
Avocados
A healthy dose of vitamin E is essential to any diet, and avocados are one of the richest sources. The oil from this fruit is rich in nutrients, with up to 20% of your daily requirement per half serving (or a 100g serving).
A high-fiber food, avocado is also rich in potassium, linked to a lower risk of heart disease. And avocados are a good source of folate, which helps prevent the buildup of homocysteine in the bloodstream, a substance that can interfere with brain health and function.
The fruit is also a great source of vitamin K, which is essential for bone health and blood clotting. In addition, it contains lutein and zeaxanthin, which are nutrients known to support eye health.
Broccoli
Broccoli, a member of the cruciferous vegetable family, is an excellent source of vitamin E. This fat-soluble antioxidant helps protect your body from oxidative stress and maintains your immune system.
In addition, broccoli is a good source of lutein and sulforaphane. The latter is a powerful antioxidant that can help prevent cancer and boost cardiovascular health.
This verdant vegetable also contains folate, potassium, manganese, and vitamins C and K1. It’s a great source of fiber, which promotes healthy digestion and helps lower cholesterol.
Parsley
Parsley is a hardy biennial herb in the family Apiaceae, like anise, dill, caraway, cumin, fennel, and lovage. It has three main varieties: curly (Petroselinum crispum), flat leaf or Italian (Petroselinum crispum latifolium or Petroselinum crispum neapolitanum), and turnip-rooted, a.k.a. Hamburg or root parsley (Petroselinum crispum tuberosum).
Parsley is high in oxalate, 1.70 mg per 100 g. Prolonged consumption of oxalate-rich foods can lead to gouty arthritis, kidney stones, and mineral nutrient deficiencies. It is not known whether it is safe to use in medicinal amounts by pregnant women.
Papaya
Papayas are an excellent source of vitamin E, making them one of the best foods rich in this antioxidant. They are also a rich source of vitamin C and folate.
Papaya is a tropical fruit that can be eaten raw or cooked. It is a staple in Asian, Thai, and Caribbean cuisines.
It is low in calories, a good source of fiber, and provides only 43 kilocalories per 100 grams of fruit (table). The fruits are high in vitamin C and folic acid.
They have a mild, sweet flavor similar to cantaloupe and mango. They are easy to digest and have a pleasant texture.
Read also: The Black Cherries Diet Detox: What You Need to Know
