Good Lifestyle

When you think about vitamin E, there is a good chance that you have heard about its topical use on your skin. But did you know that vitamin E is actually an incredibly important nutriment used in the body for various purposes? The problem with trying to get enough is that it can be difficult to find, because not a lot of food contain it.

Vitamin E is a soluble vitamin in fat, so it is better to eat foods containing vitamin E with a grease source to help your body absorb and use vitamin. "The recommended daily allowance of vitamin E for men and women is 15 mg. During lactation, women need 19 mg. People who smoke may have higher requirements, but no specific recommendation N ' was done, "says Sheli Msall, Rd.

What are the benefits for the health of vitamin E?

One of the most important roles of vitamin E games in your body is a powerful antioxidant, which means it protects your body from a variety of potentially damaged substances that you encounter in your daily life. According to MSALL, this includes free radicals that can penetrate into the body of light and / or pollution of UV air.

In addition to protecting your body from free radicals, vitamin E also helps promote cell health and improve cholesterol levels.

"Vitamin E can also affect cholesterol production, lower LDL cholesterol, reduce plate accumulation in the arteries, eliminate tumor growth, reduce the risk of certain cancers and reduce the risk of coronary disease", declares MSALL. And it's not even all the benefits. Vitamin E can also promote ocular health by preventing cataracts and age-related macular degeneration, contributing to the protection against iron toxicity and blood sugar management, "said MSALL.

Now that you know all the benefits of vitamin E, what can you make exactly enough to have enough?

Try to integrate some of these vitamin foods and ranked among the least rich sources at the highest level.

Vitamin E content: By 2 eggs, big:1.05 milligram, (7% DV)

The eggs can be simple, but they are packed nutrition, so it is not surprising that they contain 1.05 milligram of vitamin E. In addition to vitamin E, eggs also contain proteins,healthy fat, calcium, phosphorus and vitamin D.

RELATED: Easy, healthy recipe ideas, 350 calories that you can do at home.

Vitamin E content: By ½ rawby lawyer:1.34 milligrams, (8.9% DV)

Lawyer is one of the most popular foods of the moment and for good reason. Not only is the lawyer super tasty, but it contains a small amount of vitamin E. Try it crushed on Toast, cut with eggs, or even mixed in a smoothie for a very creamy and rich texture.

Vitamin E content: By 1 cup, porridge:1.13 milligram (7.53% DV)

Do we need another reason to love Broccoli? The green VEGGIE of the cruciferous family is not only an excellent source of vitamins A and K, but it also contains 1.13 milligram of vitamin E.

And the broccoli does not need to be boring (looking at broccoli with steam). Try to roast with your favorite seasonings, throw it in the frying air, or cut it and add it to your favorite dishes.

Vitamin E content: By 1 oz, roasted dry and salty:1.4 milligram (9.3% DV)

I love snack on grilled peanuts? Cacahuètes are not only an excellent source of protein and fiber, but they also have a decent amount of vitamin E. If you are not a fan of eating peanuts alone, try incorporating them into sauces or dishes . Thai peanut sauce, anyone?

Vitamin E content: By 1 cup, gross:2.35 milligrams, (15.6% DV)

You want a way to add color and sweetness in your salads, snacks and more? Try to add red peppers. They are an excellent source of vitamin E, and they also contain vitamins A and C for a nutritional boost added.

Vitamin E content: By ½ cup, porridge:1.87 milligrams, (12.4% DV)

Spinach are a way to get your daily dose of greens, as well as 12.4% of your daily vitamin E value in a single half of a cup. Cooked spinach can easily be added to a variety of dishes, including quiche, frittata, pasta, soups and more. Even better, spinach are also an excellent source of vitamins A and K.

Vitamin E content: Per 2 c.2.91 milligrams, (19.4% DV)

A peanut butter and a jelly sandwich can be your comfortable food, but did you know that peanut butter is also an excellent source of vitamin E? A single spoon of spoon you get 19.4% of your daily vitamin E value, plus seven grams of filling proteins and nearly two grams of fiber.

Vitamin E content: By 1 oz:4.26 milligrams (28.4% DV)

Hazelnuts are not just a large source of vitamin E; They are also a good source of protein, potassium and folate. Although hazelnuts are often used in festive recipes or desserts, they definitely deserve a place in your trail mix or snack range. The hazel butter is also a tasty treatment you can enjoy fruits, crackers and other snacks.

Vitamin E content: By 4 oz:4.53 milligrams, (30.2% DV)

If you are a fan of Japanese food or sushi, you have chances that you have tried EEL. Otherwise, it might seem like a strange food to try. But do not be too intimidated; The flavor is actually quite subtle for seafood. And depending on cooking, EEL can be a tasty and nutritious option.

Vitamin E content: For 1 tablespoon:4.64 milligrams, (30.9% DV)

Carthame oil is another option to add grease (and 30.9% of your daily vitamin E value to meals. The fat of the carthame oil is mainly a mononaturated grease, which is the same type of grease found in olive oil.

Try Carthame Earlet Drainer on Finished Salads or Plates or Use it to cook (at lower temperatures) as you would do olive oil or other plant-based oil.

Vitamin E content: For 1 tablespoon:5.59 milligrams (37.26% DV)

Sunflower oil is a decent source of vitamin E, in addition to grease. Sunflower oil is commonly used in prepared foods or packaged foods and salad dressings. It is an oil option that you can try to get closer to your daily vitamin E needs.

Vitamin E content: By 1 oz, roasted dry:6.78 milligrams (45.2% DV)

The entire almonds do not do enough vitamin E in one serving as almond butter, but it comes close enough. A portion will get 6.78 mg of vitamin E, almost half of your recommended daily value.

Almonds are an excellent snack that is easy to transport on the race. Or cut them or chop them and add them to salads, bakery products or other foods for more crunch.

Vitamin E content: By 1 oz, roasted dry:7.4 milligrams (49.3% DV)

The sunflower seeds add texture, crunch and salinity to so many different meals. And they also make a big snack. Just an oz serves you 37% of your recommended daily value of vitamin E. Try them like a topper on salads or soups, or mix them in the trail mix.

Vitamin E content: For 2 c.7.75 milligrams (51.6% DV)

Is there something almond butter not earlier? And, a single tablespoon of server servers greater than half of the vitamin E of your day needs. It also contains nearly seven grams of protein and more than three grams of fiber, which makes this propagation super nutritious and filling.

Vitamin E content: For 1 tablespoon:20.32 milligrams (135% DV)

There are more than 100% of your recommended daily value of vitamin E in a spoon of wheat germ oil. Add it into a smoothie or other tasty dishes, such as soups or sauces, and you will never notice it.

You may not have heard of vitamin E as many vitamins, but it remains a crucial part of a healthy diet. Fortunately, these 15 foods allow to incorporate vitamin E into your diet and you can harvest all its nutritional benefits.