Best Vitamin E-Rich Foods for Healthy and Glowing Skin

The antioxidant properties of vitamin E, are important for our body and skin. Vitamin E is essential for the proper functioning of organs of our body. Vitamin E-rich foods for the skin will make you attractive and beautiful. For getting these benefits you should eat fruits, vegetables and follow a proper diet plan.
Here are some vitamin E rich foods for the skin.

1.Sunflower seeds

Our body needs vitamin E and Sunflower seeds are highly rich in vitamin E and minerals .1 cup of sunflower seed contains 818 calories which is a need of our body. These seeds are nutrients rich and enough fiber which keeps your digestive system healthy.

2.Tomato

Tomato contains a variety of vitamins and nutrients like vitamin A, C, E, K, you can eat tomatoes in salads, pizza, pasta, soups, sandwiches, and any other food. The test of fresh and juicy tomatoes is always remarkable and creates a great taste in our mind. 1 tomato contains 0.66 mg of vitamin E and 22 calories.

3.Mango

1 mango contains 11% of vitamin E with 135 calories. It is a yellow color, tropical fruit, full of nutrients.It contains antioxidants, minerals such as copper, potassium, and vitamins such as vitamin E, C, A.

4.Pumpkin

You can consume pumpkin in many ways like cooked grilled, boiled, or even in the microwave. Cooked Pumpkin can provide you the essential vitamins A and C, as well as the potassium and fiber your body needs. 100g of pumpkin gives you 6% of vitamin E.

5.Chili powder

You can not eat chilis every time, but chilis have a vitamin bomb in them. A 1 tablespoon of chili powder contains 50 mg of vitamin E. Vitamin E in chili powder helps keep your skin fresh and healthy, but its vitamins and other minerals also add to its many properties

6.Kiwi

Kiwi is full of nutrient, vitamin, and mineral-rich sweet fruit. It has a moderate amount of vitamin E, and also a good source of potassium, fiber, and vitamin C. 1 kiwi contains 11.1 mg of vitamin E with 46 calories.

7.Dried apricots

Dried fruit is one of the best options to eat when you are in a hurry and hungry. They are also considered healthy and easy to eat, You can also eat them as snakes. 1 cup of apricots provides about 63.5 mg or 27% vitamin E.

8.Cooked spinach

Spinach is most healthier food. Each leaf of spinach contains many minerals and essential vitamins such as vitamin E. ½ cup of spinach have 16% of vitamin E. You can eat it as a salad, but cooked and boiled spinach are more beneficial for health.

9.Dried basil

Dried basil contains vitamin C, calcium, iron, phosphorus, vitamin K, total B vitamins, and vitamin E. Also, contains other micronutrients, you can add to your diet. If you want to enjoy food with health this delicious food gives you a good option.

10.Hazelnut

If you will add nuts to your diet you meet with the maximum amount of vitamin E. Hazelnuts, contain 28.4 mg of vitamin E per 28 grams, can provide 21% of the average person’s daily needs. Hazelnuts also contain protein, vitamin A, and vitamin C.

11.Oregano dried

You must have seen dried oregano on pizza or pasta. This great spice is mostly used in Italian foods, but in many other parts of the world, and also used as a spice in cooking. It is known as a source of many minerals and vitamins, including vitamin E. It removes deficiency of vitamin E in your body.

12.Mustard leaves

Mustard leaves also called vitamin E-rich food for skin, provides you the maximum amount of vitamin E you can include in your daily diet plan. You can eat it in many ways like boiled leaves and as a salad which provides you nutrients. These leaves are the most useful food. They contain low calories and make you fit.

13.Broccoli

Like other vegetables, broccoli, is a very rich source of vitamin E. Chopped raw broccoli contains 43.2 mg of vitamin E. By adding broccoli into your soup or salad provides you good taste, or you can eat it separately as a side dish at your lunch table. 43.2 mg of Vitamin E present in 1 broccoli.

14.Pumpkin seeds

Pumpkin and its seeds are known for rich in vitamin E. You have cleaned the seeds of the waste inside the pumpkin, you can fry those seeds with salt or you can buy the roasted pumpkin seeds from the stores. And eat it. It will provide you vitamin E and many other healthy and substances.

15.Paprika

For the Indian or Spanish flavor paprika is very useful in the kitchen. It enhances the flavor of your dish. Paprika also enhances the flavor of pizza. Using this spice is great for flavoring. It is the essential vitamins and minerals in your diet for your body’s growth. Vitamin E is also present in paprika. And only one tablespoon of paprika can meet10% of your daily requirement of vitamin E.

16.Red bell pepper

Many types of bell peppers are present all over the world, each one has a unique taste and unique smell. Same nutrients are present in them but in different amounts. The maximum amount of vitamin E present in red bell peppers. Medium bell pepper contains 88.1 mg of vitamin E. Yellow and green bell peppers have similar benefits and properties, but they contain less vitamin E than red bell peppers.

17.Pine seed

Pine nuts are edible and are used in many parts of the world. For instance, in pesto sauce pine nuts are one of the main ingredients. Pine nuts are also an important source of vitamin E. Pine nuts also contain iron, copper, and lutein. When you are in search of extra energy, Protein and magnesium present in pine nuts meet your requirement of energy and strength.

18.Pecan walnut

One cup of Pecan walnuts contains 39.1 mg of vitamin E. High calories are present in pecan walnuts but at the same time, they are a rich source of vitamin C, vitamin K, folic acid, thiamine, niacin, riboflavin, and so on.

19.Olive

One of the rich benefits of Olives, vitamin E. 100 grams of olives provide 19% of our daily requirement. Olive also improves digestive health by lowering. Olives are delicious and creamy fruit that is full of taste and nutrients.

20.Avocado

Avocado is very much beneficial for your skin health. Some people eat avocado, and some apply to skin for soft and silky skin. You can also enjoy more of its benefits. In addition to being rich in vitamin E, avocados are rich in vitamins B, K, C, and a variety of minerals.

If you want to reduce cell damage then vitamin E plays an important role. Its antioxidant properties remove your skin problem and organs of the body. Do your best and take benefits of vitamin E-rich foods for skin by adding fruits, vegetables, and other healthy sources to your diet.

 

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