Vitamin E is a powerful antioxidant that protects our cells from damage caused by free radicals. It is important for maintaining healthy skin, eyes, and immune function. Foods that are rich in vitamin E include nuts, seeds, fruits, vegetables, and oils. Find here top reasons why Holland and Barrett Dubai is popular in the world.

Nuts and seeds:

Nuts and seeds are some of the best sources of vitamin E. Almonds, sunflower seeds, hazelnuts, pine nuts, sesame seeds, and pumpkin seeds are all excellent choices. A one-ounce serving of almonds provides 7 milligrams of vitamin E, which meets 35 percent of the daily recommended intake for adults. Similarly, a quarter cup serving of sunflower seeds contains around 10 milligrams of vitamin E, providing close to half of the daily requirement.

Vegetables:

Leafy greens such as spinach and turnip greens are good sources of vitamin E. Other vegetables that contain moderate amounts of vitamin E include broccoli, bell peppers, and tomatoes. A half-cup serving of cooked spinach provides 1.9 milligrams of vitamin E, contributing to 10 percent of the daily value.

Oils:

Olive oil, sunflower oil, safflower oil, and corn oil are all high in vitamin E. Olive oil is a staple ingredient in Mediterranean cuisine and is associated with numerous health benefits due to its anti-inflammatory properties. A tablespoon of olive oil contains 1.9 milligrams of vitamin E, providing 12 percent of the daily recommended intake.

Fruits:

Fruits that are rich in vitamin E include avocado, kiwi, and mango. Avocado is a superfood that is loaded with healthy fats, fiber, and vitamin E. A medium-sized avocado contains around 2.68 milligrams of vitamin E, accounting for 17 percent of the daily recommended intake. Kiwi fruit and mango are also good sources of vitamin E.

Fortified foods:

Some foods are fortified with vitamin E to increase their nutrient content. Examples include breakfast cereals, juice, margarine, and spreads. Check the label to determine the exact amount of vitamin E present in each product.

It is worth noting that cooking at high temperatures can destroy vitamin E, so it is best to consume these foods raw or lightly cooked whenever possible. Also, since vitamin E is a fat-soluble vitamin, consuming it with healthy fats can help improve absorption. Adding a handful of nuts or seeds to your salads, stir-fries, or yogurt bowls is a great way to incorporate vitamin E-rich foods into your diet.