Adding some foods rich in vitamin E to your diet will help nourish your skin and prevent aging…
1. Benefits of vitamin E for the skin
Vitamin E is a powerful antioxidant that has anti-inflammatory, immune-boosting and skin-regenerating effects. Supplementing the right amount of vitamin E will bring many benefits to overall health, especially the skin.
- Moisturizes the skin, helps soften the skin and prevents dry skin: Vitamin E keeps the oil layer on the skin, moisturizes and prevents water evaporation through the skin.
- Protects the skin from the harmful effects of ultraviolet rays: Exposure to UV rays in sunlight will increase the formation of free radicals, break down collagen and skin structure. Meanwhile, natural vitamin E in the body can help prevent this damage and slow down the production of melanin pigment by inhibiting the activity of an enzyme, which has the effect of preventing skin hyperpigmentation such as age spots, freckles, and dark spots.
- Improve wrinkles, slow down aging: Supplementing vitamin E can help reduce wrinkles and signs of aging, increase elasticity and firmness for the skin.
- Support acne skin: Vitamin E helps neutralize harmful free radicals, can prevent sebum oxidation, prevent blackheads.
In addition, for overall health, increasing vitamin E can help reduce the risk of dementia and cognitive decline, avoid eye damage (macular degeneration) due to age in the elderly; at the same time, reduce the risk of heart attack and cardiovascular problems…
2. Foods rich in vitamin E help keep skin healthy
2.1. Sunflower seeds
Sunflower seeds are one of the great sources of vitamin E for the body. Every 28.5g of sunflower seeds contains about 10mg of vitamin E, equal to 2/3 of the daily recommended value. In addition, this type of seed also contains many other nutrients such as fiber, magnesium, vitamin B1, copper…
You can enjoy sunflower seeds with yogurt, oatmeal or with salad. These are all delicious, nutritious and healthy dishes.
Sunflower seeds are one of the best sources of vitamin E for the body.
2.2. Fatty fish
Fatty fish such as salmon, tuna, herring… are all foods rich in vitamin E. Not only that, they are rich in omega-3 fatty acids which are good for eyesight, heart and brain. Studies show that vitamin E also helps protect and promote the effects of omega-3.
2.3. Almonds
Almonds are also a type of nut that contains high levels of vitamin E. 100g of almonds contain about 25.63mg of vitamin E. You can combine almonds in breakfast or snacks with cereals, baked goods or make almond milk to drink.
Not only meeting the body’s need for vitamin E, almonds also bring many health benefits such as reducing the risk of cardiovascular disease and obesity.
2.4. Broccoli
Broccoli is a rich source of protein and is also a food rich in vitamin E. Broccoli can be used to make soups, boiled and salads. However, to best preserve the nutritional value of broccoli, it is best to cook them at low temperatures.
2.5. Spinach
Spinach, also known as spinach, provides many essential vitamins and minerals for the body. 100g of spinach contains about 2.03mg of vitamin E. This means that just eating half a cup of spinach a day can provide about 16% of the body’s vitamin E needs. Spinach can be eaten raw, cooked, mixed in salads or used as juice.
2.6. Avocado
Avocado is not only delicious but also very nutritious. 100g of avocado contains about 2.07mg of vitamin E. In addition, avocado contains a lot of fiber and few carbohydrates. Eating just one avocado a day will provide about 20% of the vitamin E your body needs each day. You can use avocado to make smoothies, eat with bread, yogurt, oatmeal or salad…
2.7. Pumpkin
100g of pumpkin contains about 1.29 mg of vitamin E. Although it does not contain many vitamins and minerals, pumpkin has a relatively low calorie content, because pumpkin is about 94% water. You can use pumpkin to make many different dishes such as cooking sweet soup, cooking soup, making milk or cooking porridge…
2.8. Peanuts
Peanuts are foods rich in vitamin E, providing abundant antioxidants. In addition, peanuts are also rich in healthy fats that are good for the heart. You can use peanuts as snacks or use them to make milk, cook soup, porridge or can also be processed into peanut butter.
2.9. Papaya
Papaya contains a lot of vitamins E and C, which are good for health and help prevent aging. A fresh papaya can meet 17% of the body’s daily vitamin E requirements. Papaya can be used as a dessert or made into a papaya smoothie to get important nutrients from this fruit.
2.10. Vegetable oils
Olive oil, sesame oil, rice germ oil, almond oil, sunflower oil are all vegetable oils that contain high levels of vitamin E. Here is the specific information on the vitamin E content in one tablespoon:
- Olive oil: 1.94 mg;
- Sesame oil: 6.4 mg;
- Rice germ oil: 20 mg;
- Almond oil: 5.3 mg;
- Sunflower oil: 5.6 mg.
