Although pharmacies can find a lot of food supplements containing vitamin E, it is best to get it from food - it contains vitamin form that is best absorbed. In addition, foods with vitamin E are familiar to most people - some of them probably have at home right now, so get enough of the vitamin from food is a snap.
Vitamin E - is a very important fat-soluble antioxidant health
Antioxidants: the truth about the notorious benefits
, Which helps the body neutralize the potentially harmful substances produced by the oxidation of fats. Today, scientists are exploring the role of vitamin E in the fight against the formation of antioxidants - it can become a key method to protect against chronic diseases and premature aging. Vitamin E is also essential for normal functioning of the immune system. Some experts even suggest that the substance may prevent the development of Alzheimer's disease and dementia in the elderly.
Almonds - one of the richest sources of vitamin E. In total, 30 g almonds
Use almond: Fertility symbol of peace
It contained 7.4 mg of this material. You can get vitamin E from the almond butter and milk, but it is best to eat every day one or two handfuls of raw almonds.
2. Raw seeds
Gray sunflower seeds, pumpkin and sesame seeds contain high amounts of vitamin E. For example, a quarter cup of sunflower seeds contains about 90.5% of the RDA. Take a bag of seeds with them to work, and at your fingertips will always be nutritious and healthy snack.
3. Swiss chard
This is one of the most useful vegetables, which is there if not every day, at least 3-4 times a week. Swiss chard contains not only vitamin E, but also vitamins K, A and C. One cup of cooked Swiss chard will give you 17% of the daily requirement of vitamin E.
4. Leaf mustard
The mustard greens rich in vitamins E, K, A, C and folic acid. A cup of cooked mustard greens will give you about 14% of the daily requirement of vitamin E and other nutrients. In addition, it has the body needs dietary fiber. If possible, eat organic leaf mustard.
Perhaps the spinach does not belong to your favorite vegetables, but it is one of the healthiest foods you can include in your diet. Spinach contains large amounts of vitamin E, folic acid, calcium, and other nutrients. Eat a cup of boiled spinach a day to get 20% of the recommended daily intake of vitamin E. If you do not like boiled spinach, put fresh spinach leaves to sandwiches, and add them to salads.
6. turnip greens
Bitter turnip greens gives salads and other dishes delicious taste; it also provides the body with many nutrients, including vitamins E, A, K and C as well as folic acid. One cup of turnip greens contains about 12% of the daily requirement of vitamin E.
Kale - another green vegetable that should be eaten as often as possible. A cup of cooked collard greens contains about 6% of the RDA of vitamin E; there are other nutrients needed for good health.
8. Vegetable oil
Most vegetable oils are rich sources of vitamin E. The undisputed leader among them - wheat germ oil
Wheat germ oil - undeniable benefits
In one tablespoon of which contain almost 100% of the daily requirement of this vitamin. Very useful and sunflower oil; one tablespoon of oil has more than 5 mg of vitamin E. Because it is convenient to use for cooking, it is one of the main sources of natural vitamin E for many people. High levels of vitamin E also differ hemp, coconut, hlopchatnikovoe, olive and safflower oil. The most useful are organic unrefined oil.
The perfect snack, a favorite delicacy and precious gift of nature - it's all about hazelnut. 30 g hazelnut contains about 20% of the RDA of vitamin E.
10. Pine Nuts
Add the pine nuts, yogurt, cottage cheese, salads, or eat them just like that. At 30 grams of nuts contains 2.6 mg of vitamin E. You can also eat the oil from the pine nuts.
In one half of an avocado contains more than 2 mg of vitamin E. Avocado can be added to salads, to put on sandwiches, mixed with cottage cheese and yogurt, or is simply wrong.
Broccoli has long been known as one of the best foods for cleansing the body of toxins, but it also has other useful properties. For example, one cup of cooked broccoli contains about 4% of the daily value of vitamin E, as well as fiber and other nutrients. Perhaps broccoli not the richest source of vitamin E, but it's one of the most useful vegetables that you can include in your diet.
Add fresh parsley
Parsley Health and Beauty
in salads, soups, vegetable purees and other dishes - it will help to significantly increase the intake of vitamin E. Dried parsley also contains vitamins, but a fresh, though, is much more useful.
This fruit is more known as a rich source of vitamin C, but it also contains a lot of vitamin E. From a medium-sized papaya can get about 17% of the daily requirement of this substance. Add fresh papayas in yogurt and cottage cheese, or eat it just like that.
One cup of olives contains 20% Daily Value of vitamin E, and many other nutrients. Olives can be a wonderful snack at work, as well as the beautiful and delicious addition to almost any dish.