0
en
US
SuperSmart Blog
X
× Learn by health topic New articles Popular articles Visit our shop My account Smart Prescription Blog Loyalty program Language: English
Care of skin, hair and nails Lists

Top 10 foods rich in vitamin E

Vitamin E deficiency is rare, but you should still focus on these great foods to ensure that you’re getting enough vitamin E. Here are our top 10 foods rich in vitamin E.
Rédaction Supersmart.
2016-10-12 (blog.publication: 2016-10-10)Commentaires (0)

Wheat germ oil

With nearly 150 mg of vitamin E per 100 g, wheat germ oil tops all food categories in vitamin E content!

How? Use wheat germ oil instead of another oil when you cook. Wheat germ oil supplements (in capsules) are also a good option.

Nuts

Nuts are very interesting for their high content of vitamin E (over 15 mg per 100 g), this vitamin with powerful antioxidant properties. Nuts also provide minerals and oligo-elements (potassium, phosphorus, magnesium, calcium, and iron).

How? Whole, chopped, or powdered, nuts are versatile and you can easily add them many dishes.

Sardines

Sardines are rich in vitamin E, but also in vitamins B and D, selenium, calcium, and phosphorus. Sardines are also interesting because they provide omega-3, polyunsaturated fats that are good for the heart.

How? Whether fresh or canned, eat sardines whole instead of filleted. Whole sardines still have bones, which are rich in calcium.

Almonds

Almonds provide a good amount of vitamin E (just under 15 mg per 100 g), and are also rich in proteins and soluble fibers.

How? Choose unsalted or slivered almonds, and look for fresh almonds, which are available in September and October.

Margarine

Quality margarines provide beneficial amounts of vitamin E without saturated fatty acids that are bad for cardiovascular health (check food labels for saturated fatty acids).

How? Spread margarine on a slice of bread, but remember that margarine is unsuitable for cooking.

Olive oil

A tablespoon of extra virgin olive oil provides half of the vitamin E that your body needs each day.

How? Choose extra virgin olive oils, which are better additions to your diet.

Avocados

Avocados provide significant amounts of vitamin E, but more importantly, they offer a beneficial vitamin E/polyunsaturated fatty acid ratio, which prevents oxidation of essential fatty acids.

How? It’s preferable to eat avocados by themselves (though freshly mashed avocado can replace butter in sandwiches), without vinaigrette or mayonnaise, which are too rich in fat.

Dried apricots

With 4 mg of vitamin E per 100 g, dried apricots offer an alternative to the oils and the oleaginous fruits typically recommended for providing vitamin E.

How? Finely chopped, dried apricots can be sprinkled on salads or in yogurt, added to tajines, stir fries, etc. You can also snack on 1 or 2 dried apricots.

Eggs

In addition to vitamins A, D, B2, B5, B9 and B12, eggs provide vitamin E (1.2 mg per 100 g). They are also an excellent source of very high-quality proteins.

How? Eat eggs soft- or hard-boiled to avoid the added fats required to cook them in a pan.

Spinach

With 1 -2 mg of vitamin E per 100 g, spinach joins asparagus, watercress, and even broccoli as one of the vegetables richest in vitamin E. This group offers another advantage because, unlike oils, vegetables can be consumed in large amounts.

How? Vitamin E is unaffected by cooking, so you can prepare vegetables as you prefer. On the other hand, vegetables are sensitive to light, so store them in a dark place, and be sure to eat vegetables soon after buying them.

Share

Commentaires

You must be connected to your account to leave a comment
Be the first to review this article
Our selection of articles

Products which must be of interest

New
Hyaluronic Acid 150 mg Hyaluronic Acid 150 mg

High molecular weight hyaluronic acid for improved comfort and elasticity

$21.00
+
Marine CollagenMarine Collagen

To fight the signs of skin ageing and improve joint health

$20.00
+
-60%
Grey Hair FormulaGrey Hair Formula

Now you can restore your hair's natural colour !

$14.40$36.00
+
Polypodium leucotomos Extract 500 mgPolypodium leucotomos Extract 500 mg

Traditionally used to treat psoriasis and vitiligo.

$22.00
+
Hair & Nails FormulaHair & Nails Formula

For stronger, more beautiful hair and nails New formulation with Cynatine HNS® for greatly-increased activity

$49.00
+
-60%
Natural Skin FormulaNatural Skin Formula

Contains natural ingredients that have a positive effect on the mechanisms of skin ageing

$27.60$69.00
+
Injuv® Hyaluronic Acid 70mgInjuv® Hyaluronic Acid 70mg

Hydrates and softens the skin and joints from within

$56.00
+
Skin CeramidesSkin Ceramides

Intensive rehydration for dry skin, as demonstrated in three clinical studies !

$39.00
+
© 1997-2019 Fondation pour le Libre Choix. All rights reserved
© 1997-2019 Fondation pour le Libre Choix. All rights reserved