Vitamin E is a very neglected antioxidant that can be considered a hero; it helps to neutralize the so-called “free radicals”, and also gives a boost to the immune system; it keeps the skin looking healthy, fresh, and even glowing; besides this, it helps the eyes by preventing age-related damage. In case you don’t consume enough (and many of us do not reach the daily 15mg), making these foods a part of your diet can really help you a lot. Here are eight powerfully nutritious options that will help you load up without too much effort.
Almonds
A handful of almonds gives about 7.3 mg of vitamin D which is almost 50% of your daily requirement. You can consume them as a snack, add to salads or mix in delicious smoothies. They contain a lot of healthy fats that help in the absorption of vitamin D by the body.
Sunflower Seeds
These little guys are vitamin E superstars – just a quarter cup gives you over 10mg. Roast them lightly for a crunchy topping on yogurt or soups, and enjoy the boost for stronger immunity and radiant skin.
Spinach
The dark green vegetation, such as spinach, provides roughly 4mg per cooked cup and on top of that, spinach is packed with various nutrients for eye protection. You can have it sautéed, whirled into green smoothies or mixed with omelets which are the most convenient ways to bring on the glow esthetically from within.
Avocado
A medium-sized avocado has about 4mg and its smooth texture is the reason why it is so popular in toast, guacamole, or salads. The fat present in avocado actually assists in the absorption of vitamin E thus maintaining that beautiful skin vibe.
Kiwi Fruit
This fuzzy little fruit surprises with about 2-3mg per couple of kiwis. Slice it up for a sweet snack or dessert, it’s refreshing and great for keeping your eyes sharp and immune system ready.
Broccoli
A cup of cooked broccoli provides about 2-4mg of vitamin K, therefore it can be considered a great vegetable option. You can either steam or roast it, which are the most basic, delicious ways of preparing it, and also helps protect the cells, thus leading to better health.
Sweet Potatoes
Baked or mashed, one medium sweet potato provides a decent hit of vitamin E along with beta-carotene for the eyes. It’s comforting food that supports skin repair and fights inflammation.
Wheat Germ
Sprinkle wheat germ on cereal or yogurt for a massive 20mg per tablespoon (from the oil form, but the germ itself is potent). It’s an easy add-on that amps up immunity and that natural glow.
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