Winter takes a toll on the skin making it dry, flaky, and itchy. A good moisturizer can make your skin supple and soft from the outside but only nutrient-rich foods can nourish it from within. Vitamin E is a fat-soluble vitamin and does wonder for skin and health. The antioxidants property of vitamin E helps the skin from free radicals damage. We get vitamin E naturally through our diet. Plenty of food items like nuts, seeds, and oils contains vitamin E. Dark green leafy vegetables, fruit, and some seafood are also rich in vitamin E. Here we briefly explain some of the vitamin E-rich foods that can be good for your skin.
1. Almond
100g of almond contains around 25.63g of vitamin E. It also contains 21.15g of proteins, 12.5g of fiber, 733mg of potassium, and 270mg of magnesium. Soak 5-6 almonds overnight and have them in the morning after peeling its skin. You can add them to cereal breakfast, baked goods, or have almond milk. Almonds have a good effect on hair, skin, and face.
2. Avocado
Avocado is a versatile fruit that contains plenty of nutrients and very little sugar. You can have a plain toast of avocado or mash it with other foods like meat, eggs, or veggies. It’s a good breakfast option because of its creamy texture. 100g of avocado contains 2.07mg of vitamin E. Avocado contains more potassium than a banana. Avocado can improve overall skin health by preventing skin damage, improving skin elasticity, giving soothing conditions to the skin, and by preventing dry skin.
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3. Spinach
This green leafy vegetable is rich in vitamins & folate and a good supplement to your skin. 100g of raw spinach contains around 2.03mg of vitamin E. You can make various dishes out of it and is also the best morning breakfast. You can make paratha out of it or can add to scrambled eggs or omelet, after boiling.
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4. Peanuts
Peanut a popular snack. It contains about 4.93mg of vitamin E per 100g. One can directly have it in winters or can have it in roasted form. You can consume them daily just by adding them to your breakfast. You can add it to poha, upma, and dalia. Peanut butter available in the market is also a good morning breakfast by applying a layer of peanut on a slice of bread.
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5. Sunflower seeds
A tiny seed of sunflower is a rich source of vitamin E. Roasted seeds can be great for munching. You can sprinkle it on oatmeal, salad, cereals, and pancakes. 100g of sunflower seeds contains around 35.17mg of vitamin E. Packed with varieties of nutrients it can help in getting enough fibers for a good digestive system. Sunflower seeds contain 5mg of zinc, 645mg of magnesium, 325mg of potassium, 20.78g of protein, 8.6 g of fibers.