5 Meals With Extra Vitamin E Than Sunflower Seeds

Sunflower seeds are full of protein, fiber, copper, selenium, zinc, and B nutritional vitamins. They’re particularly recognized for having a number of vitamin E. One serving (about 28 grams/1 ounce) has 7.4 milligrams of vitamin E, which is greater than 49% of the Day by day Worth.

Vitamin E helps shield cells from injury attributable to issues like pollution, smoking, ultraviolet gentle, and power manufacturing. It’s additionally essential for coronary heart well being and the immune system.

Sunflower seeds are the second-best supply of vitamin E per serving, although not the best. Many different meals, particularly oils, include extra vitamin E per gram than sunflower seeds.

Wheat germ oil comes from wheat when it’s milled. It has extra vitamin E in a single serving than sunflower seeds.

Vitamin E content material: 20.3 milligrams, or 134% of the Day by day Worth (DV), per serving of 1 tablespoon or 14 grams.
Well being advantages: Wheat germ oil might enhance blood lipid ranges, however the proof is restricted. Be cautious with wheat germ oil in case you have gluten intolerance or celiac illness.
Methods to use it: Add wheat germ oil to salads, smoothies, yogurt, oatmeal, or cooked greens. Excessive warmth can destroy vitamin E. Thus, it’s greatest to pour it on meals after cooking.

Sunflower seeds include 26.1 mg of vitamin E per 100 g. Listed here are some meals that present much more vitamin E per gram.

Vitamin E content material: 47.2 milligrams of vitamin E per 100 grams of hazelnut oil. One tablespoon (14 grams) offers 6.4 milligrams of vitamin E, over 42% of the DV.
Well being advantages:  Hazelnuts might assist the physique’s antioxidant system. A examine discovered that individuals who eat 40 grams of hazelnuts each day for six weeks had extra energetic genes that assist shield cells from injury. No examine reveals the identical advantages for hazelnut oil but.
Methods to use it:  Add hazelnut oil to baked items, sauces, and smoothies, or pour it over roasted greens and meats. It provides a wealthy, nutty style. Use it for low-heat cooking as a result of it’s delicate to warmth. Excessive warmth or lengthy cooking can destroy its wholesome compounds.

Vitamin E content material: 41.1 milligrams of vitamin E per 100 grams of sunflower oil. One tablespoon (14 grams) offers 5.5 milligrams of vitamin E, over 36% of the DV.
Well being advantages: Excessive-oleic sunflower oils are very wealthy in monounsaturated fatty acids (MUFAs), making up greater than 83% of their complete fats content material. Changing saturated fat—primarily present in processed and animal meals—with unsaturated fat from plant meals has been linked to a decrease danger for coronary heart illness and diabetes.
Methods to use it: Sunflower oil, particularly high-oleic varieties, has a excessive smoke level. This implies it’s good for frying. You may also use it for sautéing, roasting, or in salad dressings.

Vitamin E content material: 39.2 milligrams of vitamin E per 100 grams of almond oil. One tablespoon (14 grams) offers 5.3 milligrams of vitamin E, over 35% of the DV.
Well being advantages: Almond oil is made up of about 70% monounsaturated fatty acids (MUFAs). Some research recommend ingesting almond oil might enhance blood lipid ranges. Additionally, ingesting 18 milliliters of almond oil each different day for 2 weeks helped folks over 60 have much less constipation and extra common bowel actions.
Methods to use it: Use virgin almond oil for low-heat cooking. You may also add it to dressings, sauces, smoothies, and baked items for a nutty style. You may also use refined olive oil for sautéing as a result of it may deal with warmth higher.

Vitamin E content material: 35.3 milligrams of vitamin E per 100 grams of cottonseed oil. One tablespoon (14 grams) offers 4.8 milligrams of vitamin E, 32 % of the DV.Well being advantages: Some research recommend that cottonseed oil might enhance blood lipid ranges.Methods to use it: Cottonseed oil has a excessive smoke level and a impartial style. You need to use it for high-heat cooking, frying, or in dressings and sauces.

Wheat germ oil has essentially the most vitamin E per serving, adopted by sunflower seeds. Some oils, like hazelnut, sunflower, almond, and cottonseed oil, have extra vitamin E in every gram than sunflower seeds.

You may also get an excellent quantity of vitamin E from nuts, seeds, avocado, turnip greens, and salmon.