Increase Your Intake Of Vitamin E With These 6 Foods

Spinach is a vegetable known to be rich in minerals like iron, but also provides us with a significant amount of vitamin E and antioxidants that protect our body in the face of oxidative damage.

Vitamin E, also known as alpha-tocopherol, is a fat soluble nutrient. It is distinguished by its powerful antioxidant effect and its participation in the synthesis of the heme pigment which is an essential part of hemoglobin. Do you know how to increase your intake of vitamin E?

Its absorption in the body is decisive in protecting the tissues against the negative effects of free radicals.

In fact, it is believed to play the main role in the prevention of certain diseases caused by aging.

The body requires large doses of this vitamin to make the immune system resistant, and thus, to cope with the pathogens that attack tissues and cells.

In addition, it has been identified as the “vitamin of youth” because it helps maintain healthy skin and hair despite the passage of time.

Vitamin E can be obtained from a wide variety of foods that are very easy to include in your diet.

In this article, we’re going to give you the 6 best foods to increase your vitamin E intake.

1. Almonds

• Almonds are among the dried fruits that contain the most vitamin E and healthy fatty acids, such as omega-3s.
• Its nutrients, added to essential minerals help maintain cells in good condition and decrease the risk of cardiovascular and inflammatory diseases.
• 100 grams of this food contain up to 26 mg of vitamin E.

However, since they provide a large amount of calories, it is better to eat them moderately.

2. Spinach

Green vegetables like spinach stand out from the crowd because they are healthy sources of nutrients that are very important for the body, and low in calories.

• These prodigious vegetables concentrate an interesting amount of vitamin E.
• Along with their other antioxidants, spinach helps protect the body from chronic disease caused by the effects of oxidative damage.
• They provide essential minerals that help build red blood cells and strengthen bones and joints. They are: Iron, Magnesium, Calcium, Zinc and Potassium.

3. Kale to increase your vitamin E intake

Kale is another plant source that provides us with a significant amount of vitamin E and other essential nutrients to protect the body from the negative effects of aging.

It is estimated that one cup of this ingredient provides between 6% and 8% of the daily amounts of vitamin E.

It also contains essential fibers and minerals which, when absorbed, support metabolic functions to prevent disorders such as diabetes and overweight.

4. Papaya

Known around the world for its high content of vitamin C and dietary fiber, papaya is a fruit that contains high amounts of vitamin E whose antioxidant effects counteract the effects of free radicals on cells and tissues.

• It contains a lot of vitamin A, potassium, magnesium and other minerals necessary to support the functioning of all the systems of the body.
• Its regular ingestion decreases the risk of viral and inflammatory diseases, and improves the condition of the skin.

5. Olives

Olives are known for their multiple culinary applications. They are also known for their medicinal and beneficial uses for physical and cognitive health.

They contain high levels of vitamin E and essential amino acids. Together, they create a protective barrier against the impact of free radicals on cells.

They contain small doses of essential fatty acids which, thanks to their anti-inflammatory effects, improve joint health and prevent age-related wear and tear. This is why olives are the perfect foods to increase your intake of vitamin E.

6. The lawyer

Avocado is one of the most recommended foods in healthy eating programs, but also for increasing the intake of vitamin E.

It thus contains vitamin E. It also contains healthy fatty acids, B vitamins and minerals.

• Its caloric content is a little higher compared to other fruits and vegetables. But its concentration of nutrients makes it one of the best supplements for the diet.
• Its ingestion and external application can help improve skin and hair health. This is  especially the case with the signs of premature aging.

Adding all of these foods to your diet will give your body the most powerful antioxidants needed for good health.

In addition, you will promote your well-being and reduce your wrinkles and other early signs of aging.