Vitamin E is a group of 8 fat-soluble vitamins with antioxidant properties. It is an important member of the vitamin community which is important for our overall health. Vitamin E travels throughout the body, neutralizing free radicals which would otherwise damage fat-containing structures; like brain cells and cell membranes. It also enhances immune functions in the body and prevents clots from forming in the arteries (of heart especially).


A regular intake of Vitamin E is essential for the proper functioning of a number of processes in our body. It even helps in preventing oxidative stress. Other than facilitating healthy muscles, regular intake of Vitamin E has visible benefits on our skin, hair, eyesight and immunity. Scientists have also found that vitamin E is beneficial in slowing down the progression of Alzheimer's, as well as treats conditions like cataract, skin issues, asthma, ageing, and respiratory infections and so on due to its significant anti-inflammatory properties.


Here are some must-tries to add to your diet to up the intake game of vitamin E –


1. Sunflower Seeds –
Are you searching for a healthy snack? Don’t look any further. Sunflower seeds make an excellent snack. This nutty, delicious and fiber-rich food won’t only keep you fuller for longer, but the nutrient-rich food includes Vitamin E, magnesium, copper, vitamin b!, selenium and a whole lot of yum. A handful of sunflower seeds are beneficial for your digestive system also. They also prevent heart disease and cancer – due to the presence of high antioxidant content. You can sprinkle on some of this as a garnish for a nutrient boost to any dull salad or smoothie. You can also spruce up your boring eggs with this super seeds, and sprinkle a handful on your one-pot meals. In any way you use, it’s a win-win.


2. Almonds –
Need a quick pick- up snack; nothing beats a handful of almonds. They are among the richest natural sources of Vitamin E. there’s no denying that one cup of almonds have a high-calorie count, but they also contain twice the amount of Vitamin E required for the day. For every 100gms of almonds serving, there is 25.63 mg of Vitamin E. Almonds are rich in fiber which aids in digestion and prevents any digestive issues. There are many other ways by which you can add almonds in your diet. You can add roast almonds in your breakfast toast/cereal, add them to baked goods or drink almond milk. You can also munch on roasted almonds in your snack time.


3. Spinach –
If you have grown up in the nineties, you know exactly why Popeye loved this green leafy vegetable. It is considered to be one of the healthiest green leafy vegetables because it is home to several essential vitamins and minerals, especially Vitamin E. Did you know that just a half cup of spinach has 16% of your daily requirement of Vitamin E? You can either add raw spinach in your salads or make a soup out of it, in a sandwich with cheese and corn, or add as a puree. Always remember, cooking spinach or steaming it prior to a meal can actually increase the amount of its nutrients.


4. Peanuts –
Peanuts have always been the favorite snack for all generations. Peanuts are a great source of antioxidants, rich in monounsaturated fats, helps in preventing colon cancer and gallstones and keep your heart healthy. Also, eating peanuts lowers the risk of weight gain. 1/4th cup of peanuts contains 20% of the required Vitamin E intake. Vitamin E in peanuts also contains resveratrol – and antioxidants to lower the risk of heart diseases and cancer. So, spruce up your salads with peanuts, or garnish noodles and stir-fries with a handful of peanuts. Or just snack upon plain, dry-roasted peanuts.


5. Avocados –
Avocados are rich in fiber, low in carbohydrates and are loaded with carotenoids. Just 1 avocado contains 20% of the required daily intake of vitamin E. Perhaps avocados are one of the yummiest foods loaded with Vitamin E and represents as nature’s creamiest, oil-rich food. You can include avocados in your daily diet by mashing it up as guacamole, adding few slices to your salad or slathering it on a crisp toast with cherry tomatoes. You can kick start your day the healthy way with baked egg and avocado.


6. Broccoli –
This member of the cabbage family is a good source of protein and highly rich in vitamin E Broccoli is one of the detox foods which has anti-cancer, anti-inflammatory properties, and also lowers the bad cholesterol level. Great way to include this rather delicious veggie in your diet is to add some broccoli in your soups and salads or have steamed broccoli as a side dish at the dinner table. To keep its nutritional properties intact, always remember cook broccoli at a low cooking temperature.


7. Asparagus –
Asparagus provides a unique combination of anti-inflammatory properties as well as vitamin C, zinc, beta carotene, manganese and selenium. As a matter of fact, 1 cup of asparagus contains 18% of your daily requirement of vitamin E. Asparagus also has anti-cancer benefits, regulates blood sugar and helpsin digestion. You can make an omlette stuffed with asparagus or toss it in freshly cooked pasta or just sauté asparagus some mushrooms, tofu, bell peppers and garlic &olive oil.


8. Hazelnuts –
Hazelnuts are an excellent source of vitamin E and contains 21% of the daily recommended value of vitamin E per day, as well as protein, vitamin A and vitamin C. Hazelnuts are extremely rich in folate and helps in lowering bad cholesterol (LDL). They can be either eaten on their own or can be added to chocolates, cookies, pies and cakes or any other baked goods. This chocolate staple is a great and delicious way to get that daily dose of Vitamin E.


9. Vegetable Oils –
No matter what way you choose to cook, but your choice of oils will determine and control the nutritional value of your food. Olive oil, Sunflower oil, Wheat Germ Oil is among the best sources of Vitamin E. Did you know that just 1 tablespoon of wheat germ oil holds 100% of your daily intake of Vitamin E? And 1 tablespoon of canola oil contains 12% of the daily value required by the body. You can buy the unrefined cold-pressed and organic versions of these oils.


10. Shrimp –
We know what you’re thinking - how come seafood is a source of antioxidants? Yes, shrimp may be high in cholesterol but it is a low-calorie food which is rich in minerals and vitamins, especially Vitamin E. It is also high in vitamin B12, vitamin D, vitamin B3, copper and selenium. How to enjoy the shrimp to get the maximum intake of vitamin E? You can combine shrimp with chili peppers, tomatoes, chopped onions, garlic, lemon juice, and a drizzle of olive oil.