Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.Vitamin E act as antioxidant by scavenging free radicals that are formed in the cells due to regular metabolic activity.Free radicals damage cells and might contribute to the development of cardiovascular disease and cancer. Vitamin E can prevent chronic diseases by scavenging free radicals.The recommended daily allowance for Vitamin E for people above 14 years is 15 mg per day.
There so many foods that contain Vitamin E. Nuts,seeds, oils are best sources of this vitamin.Here is a list of top 10 foods that have high content of Vitamin E.
Benefits of Vitamin E:
1.Protects your skin from UV radiation
2. Acts as antioxidant to remove free radicals
3.Allows easy cell to cell communication
4.Protect cancer and Alzheimer's disease
Does cooking or storage effect vitamin E ?
Yes. Long term storage results in decrease in vitamin quantity.Wheat flour loses one third of vitamin E if stored more than a year.
Olive oil loses 20-30% of vitamin E if stored more than six months.
Cooking olive oil at 340F will result in slow destruction of vitamin E. So no baking or frying with olive oil.
1. Wheat Germ Oil: Wheat germ oil is obtained from germ of wheat kernel. of One table spoon of wheat germ oil contains 20 mg of Vitamin E which is 130% of daily recommended value.In addition to vitamin E, Wheat germ oil is also rich in monounsaturated fatty acids which helps to reduce blood cholesterol levels.
How to Use Wheat Germ Oil?
Wheat germ oil can be applied to skin twice daily to treat dryness.Wheat germ oil can also be taken orally as supplement in capsule form.Some people use wheat germ oil as salad dressing and to drizzle on pasta. However this oil can not be heated , so it can not be used for cooking.
2.Sunflower seeds: A quarter cup(59 g) of sunflower seeds contain 61.5% of recommended daily allowance.
Sunflower seeds can eaten raw, roasted at low heat or you can put them in muffins or bread.
Almonds can be eaten raw,toasted or soaked.Try to avoid salted almonds.Ground almond can be added to milk or cakes.
How to prepare almond milk?
To prepare almond milk you need 1 cup (236 g) of raw almonds and two cups of water.This will make milk that is roughly the consistency of 2% milk
Preparation:
1.Soak almonds in sufficient water overnight.They can be soaked up to 2 days to get creamier milk.
2. Drain the water after soaking and rinse the almonds.
2.Blend it in a blender by adding 2 cups of water.Pulse for 1 minute and blend for 3 min.
3.Use cheesecloth or strainer to filter.
4.Add honey or other sweetener for additional taste
5. Almond milk can be stored in fridge for 2 days.
4. Spinach: 1 cup of spinach provides 24% of daily vitamin E requirement.The following recipe uses 1 cup of spinach.
Ingredients:
1 cup plain yogurt
1 ripe banana(Don,t use over ripe banana-It is high glycemic food)
1 cup fresh/frozen blue berries
1 cup spinach leaves
Honey to adjust sweetness
Milk to adjust consistency
Preparation: Put all ingredients in a blender and blend until it becomes smooth.Serve immediately.
5.Swiss chard
6.Asparagus
7. Avocado
8.Peanuts
Sources:http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111
Benefits of Vitamin E:
1.Protects your skin from UV radiation
2. Acts as antioxidant to remove free radicals
3.Allows easy cell to cell communication
4.Protect cancer and Alzheimer's disease
Does cooking or storage effect vitamin E ?
Yes. Long term storage results in decrease in vitamin quantity.Wheat flour loses one third of vitamin E if stored more than a year.
Olive oil loses 20-30% of vitamin E if stored more than six months.
Cooking olive oil at 340F will result in slow destruction of vitamin E. So no baking or frying with olive oil.
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| Wheat germ oil is good for skin |
1. Wheat Germ Oil: Wheat germ oil is obtained from germ of wheat kernel. of One table spoon of wheat germ oil contains 20 mg of Vitamin E which is 130% of daily recommended value.In addition to vitamin E, Wheat germ oil is also rich in monounsaturated fatty acids which helps to reduce blood cholesterol levels.
How to Use Wheat Germ Oil?
Wheat germ oil can be applied to skin twice daily to treat dryness.Wheat germ oil can also be taken orally as supplement in capsule form.Some people use wheat germ oil as salad dressing and to drizzle on pasta. However this oil can not be heated , so it can not be used for cooking.
2.Sunflower seeds: A quarter cup(59 g) of sunflower seeds contain 61.5% of recommended daily allowance.
3. Almonds:
A quarter cup(59 g) of almonds contain 44% of recommended daily allowance.
Almonds can be eaten raw,toasted or soaked.Try to avoid salted almonds.Ground almond can be added to milk or cakes.
How to prepare almond milk?
To prepare almond milk you need 1 cup (236 g) of raw almonds and two cups of water.This will make milk that is roughly the consistency of 2% milk
Preparation:
1.Soak almonds in sufficient water overnight.They can be soaked up to 2 days to get creamier milk.
2. Drain the water after soaking and rinse the almonds.
2.Blend it in a blender by adding 2 cups of water.Pulse for 1 minute and blend for 3 min.
3.Use cheesecloth or strainer to filter.
4.Add honey or other sweetener for additional taste
5. Almond milk can be stored in fridge for 2 days.
4. Spinach: 1 cup of spinach provides 24% of daily vitamin E requirement.The following recipe uses 1 cup of spinach.
Blueberry spinach smoothie:
Ingredients:
1 cup plain yogurt
1 ripe banana(Don,t use over ripe banana-It is high glycemic food)
1 cup fresh/frozen blue berries
1 cup spinach leaves
Honey to adjust sweetness
Milk to adjust consistency
Preparation: Put all ingredients in a blender and blend until it becomes smooth.Serve immediately.
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| Spinach smoothie gives you 24% of vitamin required per day |
5.Swiss chard
6.Asparagus
7. Avocado
8.Peanuts
Sources:http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111
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