Vitamin E Foods

Vitamin E is a fat soluble vitamin, touted for its splendid antioxidant properties. Medically referred to as alpha-tocopherol, this vitamin is actually a family of 8 antioxidants, 4 tocopherols and 4 tocotrienols. Of all the types only a-tocopherol is actively maintained in the human body and is found in great quantities in the body tissues and blood. Since vitamin E is a fat soluble vitamin, it can be stored in the body cells and tissues for later use, unlike other water-soluble vitamins. The dietary intake of vitamin E for children between the age of 6 months to 13 years varies in the range of 4 mg -11 mg. Whereas, for adults, 15 mg is the recommended dietary intake. But, from where can we get vitamin E, which is supposed to be furnished on a regular basis to the body? Well, there are various vitamin E foods that contain oodles of vitamin E content, which when consumed furnishes the body with adequate amounts of vitamin E.

List of Foods Containing Vitamin E

The different vitamin E food sources available to us are as follows:

Vegetables
Leafy green vegetables are high in vitamin E content. The other vegetable vitamin E sources are as follows:

• Avocado
• Asparagus
• Spinach
• Sweet potato
• Red bell peppers
• Turnip greens
• Dandelion greens
• Broccoli
• Carrots
• Mustard greens
• Swiss chard
• Kale and Collard greens
• Pumpkin
• Brussels sprouts

Fruits
Unlike vegetables, there isn't a large variety of fruits rich in vitamin E to choose from.

• Kiwi
• Raw mango
• Raw tomato
• Papaya

Fruits like raspberries, cranberries, peaches, guava, pomegranate are seen to have traces of vitamin E in them.

Grains
The different grains that are high in vitamin E are as follows:

• Wheat germ
• Whole grain like wheat and oats
• Seeds like sunflower seeds
• Popcorn

Herbs and Spices
Even some herbs and spices come under the foods high in vitamin E.

• Oregano
• Cayenne pepper
• Thyme
• Parsley
• Ginger
• Sage
• Cumin
• Cloves

Eggs and Dairy Products
Even eggs and dairy products contain vitamin E. Thus, people who are not very fond of eating vegetables all the time have hope! The different vitamin E foods are as follows:

• Milk
• Egg yolk
• Peanut butter
• Marzipan
• Mayonnaise

Nuts
Nuts are also loaded with vitamin E. Pop some into your mouth daily.

• Dry roasted almonds
• Dry roasted pistachio nuts
• Hazelnuts
• Peanuts
• Pine nuts
• Brazil nuts
• Walnuts

Oils
There are also some oils that contain vitamin E such as:

• Sunflower oil
• Safflower oil
• Corn oil
• Soybean oil
• Olive oil
• Cotton seed oil
• Rapeseed oil
• Cod liver oil

Incorporating these vitamin E rich foods into your diet has several benefits.

Health Benefits of Vitamin E

According to a report in the July 2010 issue of Archives of Neurology, it was revealed that consumption of vitamin E enriched foods are at a 25% lesser risk of suffering from dementia. Since oxidative-induced damage (damage to cells from oxygen exposure) is one major cause for dementia and Alzheimer disease, vitamin E prevents this kind of damage as it indirectly prevents chances of developing these conditions. Vitamin E for hair growth and better skin are also some of the benefits of vitamin E.

Vitamin E is high in antioxidant content, which destroy free radicals formed as a result of metabolism. These free radicals can destroy the cell membranes and conduce to cancer and heart disease. Antioxidants destroy these free radicals and prevent them from causing damage to the tissues of the body. Vitamin E, being rich in antioxidants, thereby, helps prevent cancer, liver disease and heart diseases. Moreover, it also helps in preventing cholesterol from being converted into plaque. Plaque deposition in blood vessels causes their thickening and ultimately conduces to a heart attack. By reducing conversion of cholesterol to plaque, vitamin E is actually reducing one's chances of getting a heart attack.

Vitamin E plays a protective and restorative part in several body functions. It protects the body cells from oxidative damage and improves overall health of a person. Thus, it is very important to include vitamin E foods in one's diet. You can also take vitamin E supplements to compensate any vitamin E deficit in the body.