If you are looking for vitamin E from sources other than nuts, seeds, fish, or vegetable oils, fresh vegetables are a good bet. After all, you may not always want a fishy meal like abalone or sardines or may be looking for a lighter, less calorific means to the vitamin than oil or nuts. Here’s a look at some of the best vegetable sources of vitamin E and how you can incorporate them into your diet.
You need vitamin E to keep some basic muscle and nerve function going. Which is why a deficiency of the nutrient can cause you to lose sensation in the arms and legs or lead to muscle weakness in general. This antioxidant vitamin helps fight oxidative stress – a problem that’s been linked to everything from heart problems and eye problems/macular degeneration to graying of hair, wrinkle formation, and other signs of aging. Equally important, it seems to play a role in immune function and may help protect you from having long or frequent bouts of illness.
# SpinachIf you are vegan or vegetarian, chances are you’ve either tried or considered having spinach for its nutrient benefits. Even without any diet restrictions, up your intake of spinach if vitamin E is on your mind. This vegetable has an impressive 3.74 mg or 24.9% DV of the nutrient in a standard cup-sized serving. Tuck into a spinach and cheese frittata for a heart and easy midweek meal. Or make a delicious spinach and artichoke dip. You could even experiment with spinach done Filipino style with an adobo inspired sauce. A tofu miso dressing salad can become even more nutritious with the addition of spinach. And when you are yearning for the familiar, nothing hits the spot quite like pillowy ricotta and spinach filled ravioli.
# Other Leafy Green VegetablesDon’t limit yourself to the most familiar. A host of other green leafy vegetables can get you your vitamin E, besides containing dozens of other micro- and macronutrients like vitamin K, folate, calcium, or vitamin C. You can use these greens in stir-fry recipes with Asian sauces or just simply toss them in a pan with a little garlic, salt, and pepper. Alternatively, dehydrate leaves like kale in an oven at a low temperature to create the most moreish healthy chips. Greens also boost the goodness of a pasta sauce.
# AsparagusAsparagus doesn’t take too much effort to prepare. You could just roast it off in the oven or grill it on a pan and you’d still get rave reviews for the meal. All it takes is a touch of seasoning, a twist of lime, a pat of butter (or all three) and you are on your way! For a little bit of a sinful twist on this, grate some cheese and sprinkle some bread crumbs over before baking. Even a simple omelet or pasta can taste a million times better with some asparagus added in. A cup of the cooked boiled vegetable has an impressive 2.7 mg of vitamin E, that’s 18% DV.
# Butternut SquashDoes the smell of roasting squash, sprinkled ever so lightly with spices and toasty caramel color at the edges, send your taste buds into overdrive? This humble yet heavenly vegetable is a good source of vitamin E, with 17.6% DV or 2.64 mg of the nutrient in a single cup of the cooked squash. Top some focaccia with strips of the squash or make a winter lasagna for vegetarians with squash at its heart. For a simple-to-put-together meal, toss all the ingredients for a lentil and squash stew into your pressure cooker and sit back and relax as the flavors meld together.
# BroccoliIf a beautiful green head of broccoli seems inviting, you’re in luck because just a cup of the boiled brassica vegetable has 16% DV of vitamin E with 2.4 mg of vitamin E to the serving. You stand to gain plenty by having this fiber-, folate-, and vitamin-rich food. Make a simple roasted broccoli when time is at a premium or marinade a full head of broccoli in yogurt and spices and bake it when you need something quick and easy but utterly delicious. Add it to your favorite quiche filling or toss it into an Asian pork or beef stir-fry. In summer, amp up the vitamin intake from a cold noodle recipe with sesame and kale by adding in some broccoli too. When cooler weather swings around, whizz up a warming broccoli soup or combine it with lamb for a hearty stew.