10 Vitamin E-Rich Foods For Strong Immunity During Winters

With a cool nip in the air, we can confirm that winter is finally here! Cold and Foggy weather brings along several health issues including seasonal cough and cold. With decreasing temperature immunity system tends to take a dip. Hence, experts around the world always advise inclusion of proper nutrients through a balanced diet for strengthening overall health. One such nutrient is vitamin E- a fat-soluble vitamin with rich antioxidant properties. Several people consume vitamin E in form of tablets and supplements, it is always advised to consume nutrients naturally through diet for utmost benefits. We bring you 10 Vitamin E-rich food options that can help strengthen your immunity during winters.

Spinach:

A popular winter green, spinach is loaded with vitamins, minerals and other essential nutrients that can do wonders for overall health and mind. Have it in the form of smoothie, salad or sabzi, spinach just spells goodness! Just a half-cup of raw spinach can provide you 16 % of vitamin E.

Mustard Greens:

If you have been a fan of sarson ka saag, then we got you another reason to rejoice. Alongside its rich taste, this winter delight can also fill you with several health-benefiting properties including immunity against seasonal menaces.

Broccoli:

It won't be an exaggeration to say that broccoli is a super food that loads you with various essential nutrients the body needs. From strengthening immunity to promoting weight loss - the list of its benefits are really long. Broccoli is one of the detox food which has anti-cancer, anti-inflammatory properties, and also lowers the bad cholesterol level. So, include broccoli in your daily diet for a healthy diet regime.

Kiwi:

An excellent source of vitamin C, E, K, antioxidants etc., this crunchy, juicy fruit has everything that helps promote immunity. You may have kiwi as is or include in your salad, smoothies and juices, and relish it!

Berries:

The goodness of berries is no secret to the world. These sweet-tart bite-sized fruits are healthy, tasty and can make any dish taste better in a jiffy with it. Hence, you may consider adding some berries to your everyday diet to strike a balance between health and taste.

Nuts:

Another example of superfood, nuts like almonds, walnuts, pistachios etc. are a treasure trove of nutrients that help strengthen immunity, promote metabolism and can keep you warm during the winters.

Hazelnuts:

Hazelnuts are an excellent source of vitamin E. It also contains vitamin A, vitamin C, proteins, and folate. It helps to lower bad cholesterol levels. You can eat these nuts as it is or can add in cookies, pies.

Sunflower Seeds:

Sunflower seeds are power-snack loaded with vitamin E, essential oils, fibers, potassium, magnesium, and zinc. A handful of sunflower seeds are beneficial for your digestive system. You can garnish your chicken with sunflower seeds or you can just have it as a snack.

Almonds:

Almonds help your ticker stay healthy. A handful of almonds can provide you a huge amount of vitamin E and essential oils. Almonds are a bone-building food. That 1-ounce serving has as much calcium as 1/4 cup of milk. You can snack on roasted almonds, add to baked goods, or drink almond milk.

Avocados:

Avocados are one of the yummiest sources of vitamin E. It is packed with fibers, antioxidants, and low in fibers. Just one avocado contains 10% of vitamin E. It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food. You can kick start your day with baked egg and avocado.

Vitamin E can magically act on the skin. Vitamin E and its oil can enhance your skin moisture. The moisturizing benefits of vitamin E may help the skin look more radiant and less wrinkled. It treats allergic reactions, itching of skin, and dryness of the skin. Some studies suggest it may lower the risk of skin cancer. One study has also suggested that topical application of vitamin E can reduce the psoriasis symptoms.