10 Vegetables rich in vitamin E
Find the best vegetables to eat if you want to increase the amount of vitamin E in you diet. These vitamin E rich vegetable can boost your health and provide you with a balanced diet. Vitamin E is used for hundreds of processes around the body, it acts as an antioxidant and can help the body combat the harmful effects caused by free radicals. Make sure you download our PDF of vitamin E rich foods, it is supplied by the USDA.
Content List for most foods of Vitamin E (USDA pdf):
https://ods.od.nih.gov/pubs/usdandb/VitaminE-Content.pdf#search=%22vitamin%20e%22
Vitamin E factsheet:
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
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[Music] if you’re worried about getting enough vitamin e in your diet then today we’ve got you covered with our top 10 list of vitamin e rich vegetables hi and welcome to 3-minute health vitamin e is a fat-soluble vitamin that acts as an antioxidant it helps the body reduce oxidative stress caused by free radicals it has been linked to a number of health benefits including protecting against alzheimer’s and helping with conditions such as dry skin and diabetes as we rely on our diet to get adequate amounts of vitamin e it’s important to eat the right things the recommended daily allowance of vitamin e is 15 milligrams for all adults going up to 19 milligrams for breastfeeding mothers our list will go from lowest to highest amounts of vitamin e per 100 gram portion number 10 cooked asparagus this seasonal vegetable can be a light tasty way to boost your vitamin e intake 100 grams of cooked asparagus should give you 1.5 milligrams of vitamin e or 10 percent of your recommended daily allowance [Music] number 9 cooked kale kale is part of the brassica family and often referred to as a superfood it is highly nutritious and can always be a benefit to most diets you will get 11 of your daily allowance with 1.6 milligrams of vitamin e for every hundred grams of cooked kale number eight cooked beet greens beets are also a vegetable that gets labeled as a superfood but often the leafy tops of the beet get discarded these can be just as nutritious and shouldn’t be wasted you should get 1.8 milligrams of vitamin e which is 12 percent of your rda for every 100 grams of cooked beet greens number seven swiss chard this nutrient rich leafy green vegetable can be a great addition to your diet it can be used in many dishes but lends itself more to a mediterranean style diet you will get 1.9 milligrams of vitamin e or 13 of your daily allowance from every hundred grams number six cooked spinach the power of spinach has been well documented this leafy green is an easy addition to most recipes 100 grams of cooked spinach will give you 14 of your rda with 2.4 milligrams of vitamin e number five collard greens these are also a member of the brassica family collard greens are jam-packed full of most of the major vitamins you should get around 2.3 milligrams or 15 of your recommended daily allowance from every 100 grams of collard greens number four radicchio also known as italian chicory this colorful leafy vegetable can be bitter to the taste best used in salads and stir fries it is highly nutritious you will get 2.3 milligrams of vitamin e or 15 percent of your daily allowance from every 100 grams number three cooked broccoli rob also known as rapini it is normally the leaves that are used but the stem and flower buds are also edible it can have a nutty taste similar to that of almonds you should get 2.5 milligrams of vitamin e or 17 percent of your rda for every 100 grams of rapini number two turnip greens as with beet greens turnip greens can often get discarded and once again they shouldn’t they can make a great addition to any stir-fry a hundred grams of turnip greens will give you 2.9 milligrams of vitamin e or 19 of your recommended daily allowance [Music] and our top vegetable is red bell peppers part of the capsicum family these sweet tasting peppers have a myriad of uses they can be eaten raw baked fried stewed and even toasted whichever way you decide to eat them will be good for you you can expect to get 3.4 milligrams of vitamin e from every 100 grams of peppers which equates to 23 percent of your daily allowance too much vitamin e can have side effects and whereas it is difficult to have too much from your diet you do have to be careful if you are taking a vitamin supplement vitamin e supplements taken in high doses can also affect prescribed medication so if you have any concerns please consult your doctor or an accredited nutritionist thank you for watching and we hope you found this video helpful please like and subscribe so you can stay up to date with all our latest content [Music]
