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Vitamin E is an important fat-soluble antioxidant compound that aids the body in neutralizing the harmful after-effects of oxidation of fats. Some studies are even looking into its role in preventing degenerative mental imbalances such as dementia and Alzheimer’s disease. Here are the Top 10 main sources of Vitamin E that is easily found in our home:

10. Dark Leafy Greens (Cooked Spinach)

  • Cooked Spinach is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.

9. Avocados

  • Half an avocado contains approximately 160 calories.

8. Sunflower Seeds (Roasted)

  • Other Seeds providing Vitamin E (%DV per ounce): Pumpkin & Squash Seeds (3%) and Sesame Seeds (3%).

7. Shellfish (Shrimp)

  • Other Shellfish High in Vitamin E (%DV per 3 oz Cooked): Crayfish (6%) and Oysters (7%).

6. Fish (Rainbow Trout)

  • Other Fish High in Vitamin E (%DV per 3 oz): Swordfish (10%), Herring (6%), Smoked Salmon (6%), and Salmon (5%).

5. Plant Oils (Olive Oil)

  • Other Plant Oils High in Vitamin E (%DV per Tablespoon): Wheat Germ (101%), Sunflower (28%), Grapeseed (19%), Canola (12%), and Corn Oil (10%).

4. Broccoli (Cooked)

  • Broccoli contains only 54 calories per cup, chopped and cooked.

3. Squash & Pumpkin (Cooked Butternut Squash)

  • Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of cooked mashed Sweet Potato provides 15% DV.

2. Fruits (Kiwifruit)

  • Other fruit high in vitamin E (%DV per cup): Mamey Sapote (18%), Blackberries (8%), Mangos (7%), Peaches (7%), Nectarines (7%), Apricots (7%), Mulberries (6%), Guavas (6%), Raspberries (5%).

1. Nuts (Almonds)

  • Other nuts high in vitamin E (%DV per ounce):Hazelnuts (21%), Pistachios (3%), Pecans (2%), and Walnuts (2%).

Vitamin E has many biological functions, the antioxidant function being the best known. Other functions include enzymatic activities, gene expression, and neurological function(s).

  • As an antioxidant, vitamin E acts as a peroxyl radical scavenger, disabling the production of damaging free radicals in tissues.
  • As an enzymatic activity regulator, for instance, protein kinase C (PKC), which plays a role in smooth muscle growth.
  • Vitamin E also has an effect on gene expression. Macrophages rich in cholesterol are found in the atherogenetic tissue
  • Vitamin E also plays a role in neurological functions, and inhibition of platelet coagulation.
  • Vitamin E also protects lipids and prevents the oxidation of polyunsaturated fatty acids.

So far, most human supplementation studies about vitamin E have used only α-tocopherol. This can affect levels of other forms of vitamin E, e.g. reducing serum γ- and δ-tocopherol concentrations. Moreover, a 2007 clinical study involving α-tocopherol concluded supplementation did not reduce the risk of major cardiovascular events in middle-aged and older men.

In the above mentioned sources of Vitamin E, not all of it can be eaten just in a certain amount of time that causes deficiency. And not just the intake of Vitamin E is necessary for the healthy hair and skin, also oils can help give much more benefits to the body. Since Vitamin E is an antioxidant that helps repair and build tissue, when you apply vitamin E to your scalp, it helps reduce inflammation and repair damage to the follicles, and healthy follicles encourage hair growth.

Top 10 Richest Sources of Vitamin E

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