Everything About Sources of Vitamin E in Indian Food
Alpha-tocopherol is the only type of vitamin E utilised by the human body. Its major function is as an antioxidant, scavenging "free radicals".It improves immunity and avoids heart artery clots. In the 1980s, scientists recognised that free radical damage was linked in early stages of artery-clogging atherosclerosis and might lead to cancer, vision loss, and other chronic illnesses, bringing antioxidant vitamins, especially vitamin E, to public attention. In some cases, vitamin E helps minimise free radical damage and production. Contradictory evidence suggests high-dose vitamin E may not prevent chronic diseases.
All of your nutritional needs can be met by consuming a diet rich in fresh, natural foods. Foods high in Vitamin E, such as nuts, avocados, and citrus fruits, can meet your daily requirement.
Let's discover what is the best source of vitamin E.
What Is Vitamin E's Role In The Body?
Vitamin E, a fat-soluble vitamin, is a powerful antioxidant. There is a potential risk to our well-being when "free radicals" are eliminated from our bodies because they imply oxidative stress.
Vitamin E is needed by adults in the amount of 15 mg (22.4 IU) each day. Natural vitamin E or synthetic vitamin E should not exceed 1500 IU or 1100 IU per day, according to the recommendations of doctors. Our bodies need a sufficient amount of vitamin E to accomplish this and other basic functions.
There are six primary functions of vitamin E-
Keeps Cholesterol At A Normal, Healthy Level
Antioxidant properties of vitamin E protect cholesterol from oxidation. This supplement also slows the hardening of the arteries. Vitamin E helps lower blood pressure and reduces inflammation, which is good for the heart.
Damaged Skin Can Regenerate
The elasticity and hydration of your skin are both improved by vitamin E. Taking good care of your skin will make you feel and look better. It also aids in the healing of sunburns.
Protects And Nourishes Hair
The fact that vitamin E is such a potent antioxidant helps to protect hair from oxidative damage. Using oils that are made from natural sources of vitamin E for hair helps to keep the scalp moist and prevent it from drying out. Pollution, the environment, and sun harm our hair, causing breakage, discoloration (greying), roughness, and hair loss. Vitamin E also increases scalp capillary circulation and hair development.
Boost Cell Health
When you take vitamin E, you may experience a boost in energy and a reduction in muscle soreness. By increasing blood flow, it aids in energy restoration and cellular hydration. During pregnancy, it helps maintain healthy cell growth and development, which benefits the development of the baby.
Helps To Reduce Inflammation
For a developing fetus, earlier vitamin E consumption is better. Supplementing pregnant women's diets with vitamin E capsules is common practice.
Good For Your Eyes
Vitamin E, protein, vitamin C, beta carotene, and zinc can help slow or even prevent age-related macular degeneration. Maintaining a steady supply of vitamin E from a variety of dietary sources is essential.
What Is The Best Source Of Vitamin E
Adding vitamin E can be accomplished by a well-balanced diet. Are you wondering what is the best source of vitamin E. Vitamin E-rich foods include -
Sunflower seeds are a popular snack & great sources of vitamin E in Indian food. Roasting a batch of sunflower seeds takes just three minutes. Sunflower seeds contain 35.17 mg of vitamin E per 100 g. These seeds are also loaded with nutrients that maintain healthy digestive function.
Avocado is the best source of vitamin E. Indian Style Avocado Salad is a great source of antioxidants, in addition to vitamin E. Avocados are a source of bioavailable lutein. Lutein is an antioxidant that helps to keep cells safe from the damaging effects of free radicals on the body's cells. 100 g of avocado contains 2.1 mg of vitamin E.
Almonds are the best source of vitamin E & protein that may also aid in the brain development of your unborn child. Among the dried fruit family, almonds have the most vitamin E. Almonds contain 25.63 mg vitamin E per 100 g. Almonds can be consumed as roasted snacks or combined with other meals. Drinking almond milk is an alternative that you could try.
Peanuts are good sources of vitamin E in Indian food. Eating a diet rich in peanuts can easily meet the vitamin E need. Peanuts contain 4.93 mg of vitamin E per 100 g. A high salt consumption can be avoided by choosing dry-roasted peanuts without flavourings.
Spinach, a green leafy vegetable, is a member of the amaranth plant family, is the best source of vitamin E food. Spinach is also high in antioxidants and minerals. People love to put spinach in salads and other dishes because it tastes mild and delightful. Spinach contains 2.0 mg of vitamin E per 100g.
Vitamin E-rich broccoli, a member of the cruciferous vegetable family, comes from the same plant family as cauliflower. Broccoli contains 1.5 mg of vitamin E per 100g.
Olives are the best source of vitamin E & a popular choice for those who enjoy eating. Pickled or as a topping, olives are a delicious addition to any dish. Small olive fruits offer 3.8 mg of vitamin E per 100 g.
Other Sources Of Vitamin E
Vitamin E Supplementation
Vitamin E supplements are available over-the-counter. Doctors recommend taking 50 percent more vitamin E from supplements than from meals to get the maximum health advantages. Consult your doctor before using vitamin E supplements.
Vitamin E Oils
The use of vitamin E oils for hair and skin care is becoming increasingly common. Natural sources of vitamin E for hair are found in many commercially available oils. To avoid skin sensitivity, combine these oils with oil.
Best way of oiling-
- You can use the oils by applying them to your scalp and massaging.
- Use a wide-toothed comb to gently comb the hair.
- Allow the oil to rest for 15 minutes.
- Allow hair to air dry after shampooing.
Vitamin E gives enough hydration for your hair, so you don't need to apply a conditioner. Another supplement for strong hair isYourHappy Collagen Advanced, which boosts keratin production and follicle strength.