Vitamin E

Vitamin E is an essential nutrient needed for normal functioning of our body. It helps improve our immunity levels, prevents memory loss, reduces signs of ageing, prevents hair problems, heart disease, cancer, etc and many other ailments. Thus, it is vital that you get your daily intake of 14-15 mg of vitamin E every day. In order to do so, eat foods which have high vitamin E content. Here are its top sources.

Sunflower Seeds

Sunflower seeds contain a good amount of vitamin E in them. Even eating about 25g can give you 45% of your daily dietary requirement. Though they aren't the tastiest snack, you can sprinkle them on top of other dishes if you cannot eat them raw. Only the inner seed needs to eaten.

Vegetable Oils

Vegetable and plant oils such as sunflower, olive, canola, etc also have good amounts of vitamin E in them. They are a natural source and can fulfil up to 28% of your daily dietary requirement even with a spoonful of oil. But do not take this as a reason to add more oil to your dishes, stick to your recommended amount.

Apart from these, you can also get your intake of vitamin E from avocado, shrimp, turnip and asparagus. Remember, there are also pills available for vitamin E intake but natural is always the best way to go about it. Unless prescribed by your doctor, stick to natural sources of vitamin E.

The Health Benefits of Vitamin E

While new research shows that vitamin C or E pills may not protect against cancer or heart disease, there's no doubt these nutrients are essential if consumed as part of a healthy diet. Nothing beats a balanced diet.

AVitamin E is a powerful antioxidant and could play a role in preventing a range of diseases. It's also considered important for maintaining healthy, youthful skin.

The Recommended Daily Allowance (RDA) for vitamin E is 15 mg a day for adults. According to the USDA Dietary Guidelines, most Americans need to increase their consumption of foods rich in vitamin E, which can be tricky because foods high in vitamin E tend to be eaten in smaller amounts. Here are the foods where you'll find the greatest concentration of this nutrient.