Vitamin E foods are potent antioxidants that protect your cells from oxidative damage and inflammation. It also benefits your immune system, vision, cognitive function, and skin health. But did you know that vitamin E is also important for your eyes and heart health? In this post, we will discuss how vitamin E foods can help protect your eyes and heart, as well as the greatest sources of this essential ingredient.
Vitamin E and healthy eyes
Your eyes are continually exposed to light, air pollution, and other environmental elements that can harm them over time. Vitamin E protects your eyes from these detrimental effects by preventing or reducing the advancement of age-related eye illnesses such as cataracts and macular degeneration.
Cataracts are cloudy regions in the lens of your eyes that impede vision, whereas macular degeneration is a condition that affects the core section of your retina, which is responsible for clear and detailed vision.
According to a large study by the National Eye Institute, taking a daily supplement of vitamin E, along with other antioxidants and zinc, reduced the risk of developing advanced macular degeneration by 25%. Another study found that a higher dietary intake of vitamin E was associated with a lower risk of cataract formation.
Vitamin E and Heart Health
The heart is a muscular organ that pumps blood throughout the entire body. It requires oxygen and nutrients to function properly, but they are occasionally depleted owing to clogged or restricted arteries. This can result in a heart attack or stroke, two of the leading causes of mortality worldwide.
By enhancing blood flow and preventing blood clots, vitamin E foods can help prevent or decrease the harm caused by these events. Vitamin E also aids in the reduction of cholesterol and blood pressure, both of which are risk factors for heart disease.
Several studies have shown that vitamin E supplements can reduce the risk of heart attacks and strokes in people with existing heart disease or high-risk factors (34). However, the evidence is not conclusive, and some studies have found no benefit or even harm from taking high doses of vitamin E.
Therefore, it is advisable to consult your doctor before taking any supplements, especially if you have a medical condition or take any medications.
The Best Sources of Vitamin E Foods
Vitamin E is found in many foods, especially plant-based ones. The recommended dietary allowance (RDA) for vitamin E is 15 mg per day for adults. However, some people may need more or less depending on their age, health status, and lifestyle. Here are some of the best sources of vitamin E foods that you can include in your diet:
- Wheat germ oil: This oil is extracted from the germ of wheat kernels, which is the most nutritious part. One tablespoon of wheat germ oil provides 20 mg of vitamin E, which is 135% of the RDA.
- Sunflower seeds: These seeds are crunchy and delicious and can be eaten raw or roasted. They also include a lot of protein, fiber, and minerals. One ounce of sunflower seeds contains 10 mg of vitamin E, which is 66% of the RDA.
- Almonds: These nuts are one of the most popular snacks in the world. They are also good for your brain, skin, and bones. One ounce of almonds provides 7.3 mg of vitamin E, which is 48% of the RDA.
- Hazelnuts: These nuts have a sweet and buttery flavor and can be eaten raw or roasted. They are also high in healthy fats, fiber, and folate. One ounce of hazelnuts contains 4.3 mg of vitamin E, which is 28% of the RDA.
- Avocado: This fruit is creamy and versatile and can be used in salads, sandwiches, smoothies, and desserts. It is also loaded with healthy fats, fiber, potassium, and vitamin K. Half an avocado provides 2.1 mg of vitamin E, which is 14% of the RDA.
- Spinach: This leafy green vegetable is one of the healthiest foods on the planet. It is rich in iron, calcium, magnesium, vitamin A, and vitamin C. One cup of raw spinach provides 0.6 mg of vitamin E, which is 4% of the RDA.
Other good sources of vitamin E foods include olive oil, peanut butter, broccoli, kiwi fruit, mangoes, and tomatoes.
Conclusion: Vitamin E is an important nutrient for your eyes and heart health. It helps protect your cells from oxidative stress and inflammation, and it supports your blood circulation and cholesterol levels. You can get enough vitamin E from a balanced diet that includes a variety of plant-based foods, such as nuts, seeds, oils, fruits, and vegetables.
However, if you have a medical condition or take any medications, you should consult your doctor before taking any supplements.