Eating a range of vitamins and minerals is vital for the body to function properly and for optimal health. One essential nutrient is vitamin E, but why do you need it, and which foods are the best to include in your diet to obtain this vitamin?
What Is Vitamin E and Why Do We Need It?
Vitamin E is a fat-soluble vitamin. It is vital in maintaining good health, as it acts as an antioxidant and helps to protect cells from the damage caused by free radicals. The vitamin also helps to support the immune system, regulate gene expression, and maintain healthy skin and eyes.
What Are the Symptoms of a Deficiency?
Symptoms of vitamin E deficiency can include muscle weakness, difficulty with coordination, and vision problems. In extreme cases, not enough can cause nerve damage and an increased risk of infection. Maintaining a balanced diet that includes sources of vitamin E to prevent deficiency and promote overall health is important. If you’re experiencing unusual symptoms, it’s always best to seek a healthcare professional’s advice to determine the underlying cause.
What About High Levels of the Vitamin?
Consuming too much of the vitamin may also negatively affect the body. Vitamin E toxicity can cause gastrointestinal issues, such as diarrhoea and nausea. It may also increase the risk of bleeding and interfere with blood clotting. Therefore, consuming vitamin E in moderation is important, and always consult with a healthcare professional before taking any supplements.
Which Foods Contain Vitamin E?
Some of the best foods to eat that are high in this vitamin include almonds, sunflower seeds, spinach, avocados, vegetable oils, leafy greens, sweet potatoes, and wheat germ. Including these foods in your diet can help you meet your daily recommended intake.
Recommended Recipes
The following recipes from The Fruity Tart include ingredients that contain vitamin E:
- Cauliflower and spinach curry
- Saag aloo or sweet potato saag aloo (pictured)
- Kala chana saag
- Saag bhaji
- Spinach and ricotta cannelloni
Do you have any great recipes with ingredients rich in vitamin E? Let us know in the comments below.