Vitamin E or alpha-tocopherol
Vitamin E is an antioxidant, it is fat soluble, our body stores vitamin E and uses it as needed. This essential nutrient is found in food and as dietary supplements.
Alpha-tocopherol is the most active compound of vitamin E in the human body. Vitamin E is key to strong immunity, healthy skin and healthy eyes.
When cells are exposed to molecules called free radicals a process of oxidation takes place which leads to aging and breaking down of healthy cells leading to cancer and heart diseases. Vitamin E helps reduce free radicals and slow down aging process.
The following foods are good sources of vitamin E:
- Dry roasted sunflower seeds,28g offers 7.4 mg of vitamin E
- Dry roasted hazelnuts, 28g offers 4.3 mg of vitamin E
- Dry roasted peanuts, 28g offers 2.2 mg of vitamin E
- Dry roasted almonds, 28g offers 6.8 mg of vitamin E
- Spinach, boiled, 1/2 cup offers 1.9 mg of vitamin E
- Broccoli, boiled, 1/2 cup offers 1.2 mg of vitamin E
- Kiwifruit, 1 medium-sized, offers 1.1 mg of vitamin E
- Mango, sliced, 1/2 cup, offers 0.7 mg of vitamin E
- Tomato, raw, 1 medium-sized, offers 0.7 mg of vitamin E
Overdoses of vitamin E supplements can cause headache, bleeding, fatigue and nausea.
People taking blood thinners or other drugs should consult their healthcare provider before taking vitamin E supplements.
How to Get it?
- Snack on sunflower seeds
- Snack on one tablespoon peanut butter
- Make spinach or kale salad and toss in some hazelnuts
- Add one tablespoon of wheat germ oil to your meals
- Choose fortified products
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