When you hear people talk about fixing your diet to get beautiful, glowing skin; they are usually talking about skin superfoods that will get you there. The common denominator in all these foods is Vitamin E. It is one of the main active ingredients used in skin care products as it has myriad benefits for skin and hair. Why is it so important, you ask? Well, Vitamin E rich foods, when added to your diet, can up your beauty game multi-folds, naturally!

But how exactly does Vitamin E benefit our skin? First off, it’s an antioxidant, which means they work towards neutralising harmful free radicals in our body. Secondly, this vitamin strand is highly moisturising and healing for the skin. It is also a natural anti-inflammatory, helps soothe rashes and protect the surface of your skin from external factors like pollution and sunburn.

Are you convinced or do we need to go on? Enriching your diet with vitamin E can afford many benefits for skin regeneration and care. So here are some Vitamin E rich foods that will help get the job done without breaking a sweat!

 

1. Spinach

Spinach

If there is one thing I have picked up from years of watching Popeye: The Sailor Man, and carried it well into my adulthood, it is this - spinach is good for you in more ways than you can count! A superfood, spinach is packed with the goodness of several essential vitamins and minerals, especially vitamin E. You can add this to your diet as a side salad or an ingredient in your morning smoothie. You can even prepare a stir-fried dish; just like your mom used to make!

 

2. Avocado

Avocado

I love avocados! They are creamy, salty and go so well with buttered toast. Even though that sounds like cliched millennial habits, there is a reason behind their popularity. According to studies, avocado is rich in fibre, low in carbohydrates and loaded with carotenoids. A single piece contains 20% of your required daily intake of vitamin E. It is also a plus that they make such yummy breakfast foods, just add a sunny side up and wheat toast to the mix!

 

3. Broccoli

Broccoli

The fancier cousin of cauliflower is not only better looking but also better tasting! A good source of protein, broccoli is rich in vitamin E as well. This crunchy veggie has also been top in every doctor's prescription for dietary essentials, because of its anti-cancer properties. It lowers bad cholesterol (LDL) and is a lightweight detox food. I love to upgrade my soups and salads with steamed broccoli. You can also add it to your pasta and fried rice preparations. Make sure to cook them at a low temperature to keep all their catechin goodness intact!

 

3. Peanuts

Peanuts

Unless you are allergic to them, peanuts can be little packets of healthy goodness you can carry around and munch on! They are packed with antioxidants, rich in monounsaturated fats, and so good for the heart. They are an excellent weight watcher food, and a small cup constitutes 12% of your daily vitamin E intake. Resveratrol, a strand of antioxidant known to give your body a deep detox, is found in peanuts. Grab a bowl of peanuts to snack on instead of potato chips; you can thank us later!

 

4. Almonds

Almonds

I have been obsessed with almonds ever since I saw them being sorted into a bowl in the opening credits of The Devil Wears Prada. I thought that's what all the supermodels eat! They might as well, because almonds are known to be a quick, but low carb, source of energy. They are high in calories and provide twice the needed amount of your daily vitamin E requirement. You can either just eat a lot of them while heading out to work or switch up your cereal base with almond milk to get all that creamy goodness in!

 

5. Sunflower seeds

Sunflower seeds - Vitamin E rich food

Sunflower seeds are good for your skin when consumed daily. They consist of essential nutrients like vitamins E, B1, selenium and a whole lot of fibre. Just grab a bag of toasted sunflower seeds to snack on when bored. You can even use it for cooking by sprinkling a handful into your salads and meals.

 

6. Cooking oils

Cooking oils

Can’t give up on fried foods? This will come as the best news you hear today! Olive oil, sunflower oil, and wheat germ oil are amongst the best sources of vitamin E out there. Cooking with these oils will make sure all of your meals are infused with the goodness of the nutrient. Make sure you are limiting your oil usage as certain oils (especially vegetable oils) can be high in cholesterol and affect adversely if exploited.

 

7. Shrimp!

Shrimp!

Seafood lovers, rejoice! Shrimps not only make delicious starters, but they are also rich in vitamin E. They are a low-calorie food rich in minerals, vitamin D, vitamin B12, vitamin B3, selenium and copper. Put your culinary skills to the test and fry up some shrimp in olive oil and garlic to make the perfect appetizer. You can also learn how to make shrimp cocktails and add some character to your house party menus!

 

FAQs about Vitamin E

FAQs on Vitamin E rich foods for benefit our skin

1) Can vitamin E be applied directly on the face?

A. Vitamin E is safe to be applied directly on the face. It helps in improving the appearance of your skin, reduces inflammation and makes you look younger. It also works as an excellent overnight skin repair treatment.

2) Do eggs have vitamin E?

A. Yes, eggs are a known source of vitamin E. In addition to being skin food, they contain a whole range of essential nutrients like calcium, iron, potassium, zinc, manganese, folate and many more.

3) What are the symptoms of vitamin E deficiency?

A. Vitamin E is one of the essential nutrients your body needs to function correctly. It is a fat-soluble compound and can present itself as many symptoms if not consumed in enough quantities, such as nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness and vision problems. A weakened immune system is also one of the significant signs of vitamin E deficiency.

4) Does Vitamin E thicken hair?

A. Apart from being so good for your skin, vitamin E also helps hair regrowth and thickens hair. It provides relief from itchiness and dryness of the scalp, nourishes and unclogs the hair follicles to reduce hair loss substantially.