Vitamin deficiency? Look out top foods rich in vitamin E, C and D

vitamin C, D foodsBefore knowing the foods rich in vitamins, it is best to know why we need vitamins and what are they. Vitamins won’t provide any energy, fats, proteins or carbohydrates, but they are necessary for our body growth, development, and proper function. They also help in digestion, metabolism, and immunity. These vitamins we cannot produce in our bodies, we have to obtain them by taking some foods. There are thirteen essential vitamins such as vitamin E, C, D K and many, which we need to obtain to strengthen your bones, immunity, eyesight, heal wounds and many other functions. The best way to obtain those vitamins is to have balanced diet with a variety of foods. If you are not meeting those dosages with foods, you have to take some supplements.

These vitamins are present in an ample number of ordinary foods. We need a tiny number of vitamins; inadequate levels may cause risk to your health. And you will be more vulnerable to many chronic diseases such as cancer, heart disease, and osteoporosis. Here we will talk about the most necessary vitamins such as Vitamin E, C, and D.

Vitamin E:

Vitamin E is one of the most imperative fat soluble antioxidant compound in the body. It is very crucial as it promotes enhanced immunes system and cardiovascular health. Also, it helps in repairing skin, damages fat-containing structures and prevents from chronic diseases. In addition, Vitamin E also helps in proper blood flow without any clotting. Overall it is a vital element for a proper functioning of the human body.

Foods rich in Vitamin E:


Almond is one of the best food which is rich in Vitamin E. Taking an ounce of almonds gets 7.5 milligrams of vitamin E. It is a quick energy booster and nothing beats almonds. If you are not a fan of almonds, pick other substitutes such as almond milk and almond oil. Better to have raw almonds, these are easily available in markets.

Sunflower Seeds:

Eating just a quarter cup of sunflower seeds daily will give you the essential amount of vitamin E. It not only gives you essential vitamin also gives nutrients, copper, selenium, fiber, and magnesium. This is the best food to take in a daily basis. Intake of other raw seeds such as sesame and pumpkin also gives you the same impact. This can be used directly or can be garnished on salads.


Spinach is considered to be the best leafy green vegetable loaded with essential vitamins and minerals. Mainly, it is rich in Vitamin E, folate and calcium. Intake of one cup of spinach will give you 16-20 percent of required vitamin E. This can be boiled or can eat raw spinach in salads. Cooking or steaming the spinach will enhance the number of nutrients in spinach.


Papaya is one of the most common fruits available in the market. It is rich in Vitamin E and Vitamin C. Taking one papaya will give you 17% of essential vitamin E.


A perfect snack during the day time, intake of a ¼th cup of peanuts will get you 20 percent of required vitamin E. These peanuts are also rich in antioxidants called resveratrol and monounsaturated fats. Eating peanuts on a daily basis will lower the risk of weight gain and increases the rate of good cholesterol. Make a powder of it and mix it with the fries to add a special flavor.


This member of the cabbage family is considered to be the healthiest food that is rich in vitamin E. As it includes anti-cancer properties, it lowers bad cholesterol level. This can be used in daily basis by adding in salads and soups. Or can take it as a side dish while having dinner or lunch. To keep all the nutrients in safe, cook at a low temperature.


Avocado is oil-rich and creamiest food which is rich in vitamin E. This is rich in fiber and low in carbohydrates. Adding two to three slices of avocado to your salad, mashup or a sandwich will let you start your day in a healthy way. It is very easy to digest and one avocado in a day gives 20 percent of vitamin E required.


Olive is one of the excellent fruit to get vitamin E that is needed for a day. It is easy to eat and the extracted oil is also good for health. Taking a cup of olives will give 20 percent of the required vitamin in a day.


Eating just one ounce of hazelnuts in a day will give 21 percent of required vitamin E. It is an excellent source of vitamin E, Vitamin C, and Vitamin A. This perfect snack also includes proteins and rich in folate. Intake of hazelnuts daily will lower LDL cholesterol. This can eat directly or  added to cookies, cakes, chocolates and pies. The hazelnuts milk can be a nice alternative for normal milk.

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1 Comment

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