How to increase vitamin e intake?
Are you feeling low on energy and constantly tired? Do you want to boost your immune system without popping pills or supplements? Then look no further! In this article, we will share some tips and tricks to help increase your vitamin E intake.
But first, what is vitamin E and why do we need it?
Vitamin E is a fat-soluble nutrient that acts as an antioxidant in the body. It helps protect cells from damage caused by free radicals, which can contribute to heart disease, cancer, and other chronic diseases. Vitamin E also plays a role in immune function, skin health, and eye health.
Without further ado, here are some ways to increase your vitamin E intake:
1. Eat More Nuts
Nuts are a great source of vitamin E. Almonds contain the highest amount of vitamin E among all nuts. Other nut options include hazelnuts, peanuts, pistachios, and Brazil nuts. Just be mindful of portion sizes since nuts are high in calories.
Nut | Amount (per ounce) | VitaminE (in milligrams) |
---|---|---|
Almonds | 23 almonds | 7.3 |
Hazelnuts | 21 whole kernels | 4.3 |
Peanuts Dried roasted peanut provides about 2 mg/ounce | ||
## 2. Go Green |
Green vegetables such as spinach, broccoli, kale have all been known for their abundant nutritional contents including vitamins A,C,K for obvious reasons which make them very beneficial for our nutritional requirements . One must not forget they are rich in vitamin E too! Try adding some sautéed broccoli in your stir fry or blend spinach into your fruit smoothies to increase your daily vitamin E intake.
Food | Amount (per cup) | Vitamin E (in milligrams) |
---|---|---|
Spinach | 1/2 cup cooked 0.6 | |
## 3. Dabble in Dark Chocolate |
Yes, you’ve read that right – dark chocolate contains vitamin E. Enjoying a few squares of dark chocolate with a high percentage of cocoa can add up to four milligrams of vitamin E per ounce consumed.And who wouldn’t like an excuse to indulge in some goodies?
4. Add Avocado To Your Diet
Avocados not only enhance the taste bud experience but also contain essential vitamins such as vitamins A,B,C and folate alongside being rich in healthy fats which are necessary for developing nutritionally balanced eating habits. Half an avocado provides approximately two and three quarters milligams of vitaminE content!
5. Experiment With Tofu
Tofu is a popular protein-rich ingredient used often by vegetarians and vegans, now frequently served around the world including Malaysia & Thailand .½ cup serving contains nearly one third of our DV for this nutrient ultimately providing about Two†milligrams/per half-cup serving.It’s perfect meat-substitute without skimping on nutritional benefits offered from animal products .
But if none of these options tickle your pickle, don’t worry there are several other food sources present too :
- Sunflower seeds
- Sweet Potatoes
- Red bell pepper
- Mangoes
At times when adjusting diet patterns gets tough or those preferences do take over ,supplementation may provide a viable alternative ,So keep your eyes peeled and try popping vitamin E capsules.
6. Supplements of Vitamin E
Whilst supplements shoudnt be relied upon for obtaining vitamins ,VitaminE capsules definitely help provide the required amount lacking through food sources.A general intake in daily dosage can vary from 5 to even a higher limit set at about thousand milligrams depending on body requirements,pathologies or any other research indicative factor come into play.
It is often easiest to grab hold of multivitamins containing vitamin E if tracking them individually becomes a hassle, also approved by competent health regulators!
Food | Amount (per one softgel) | VitaminE (in IU) |
---|---|---|
Walgreen brand – Nature Made Immune Care with Zinc Value Size 15 | ||
##7. Watch out for Oil contents | ||
A tablespoon serving of Good quality sunflower oil provides an estimated six milligrams of vitaminE which is near double the US recommended DV ,Moreover these oils have unqiue qualities that may benefit skin too. | ||
Though Any kind of vegetable or fruit based cooking oil will do it, palm oil contains small amounts too.Oils are best taken as part of meals so as not reach overdosing limits or adopting imbalanced dietary patterns. |
There you go, seven tips on how to increase your vitamin E intake easily without much fuss!. Make those right choices and let the sunrise bring forth a more vigourous version of you .
Remember,a healthy balanced diet goes beyond just eating up foods matching macronutrient & micronutrient recommendations but essentially helps prevent chronic illnesses mushrooming !
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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