The immune system undergoes various modifications as people age. In the elderly, respiratory infections are a major source of illness and mortality. Vitamin E boosts the immunological responses of seniors and prevents efforts. Vitamin E comprises eight fat-soluble molecules that work collectively to provide significant health advantages.
What is Vitamin E?
Vitamin E is an antioxidant that safeguards the cells against oxidative damage, and its concentrations must be adequate for the body’s functioning. Insufficient vitamin E intake could increase vulnerability to diseases, have poor eyesight, or feel muscle spasms. We should attempt to consume various vitamin E-rich whole foods and vitamin E fruits.
Why is Vitamin E Important for Seniors?
Vitamin E is involved in several body processes, and researchers are still investigating its potential health benefits. When you ingest vitamin E, your body reserves a surplus of it as a fat-soluble vitamin for future requirements. Having sufficient vitamin E fruits and vegetables can help with
- Defence Mechanisms.
- Improving eyesight,
- Mental Fitness
- Cardiovascular Health
Vitamin E Fruits List for a Healthy Life
Incorporating fruit in your breakfast or lunchtime can help you meet your daily nutritional requirements. Below are several vitamin E-rich fruits to consider.
It is high in fibre, vitamin C, and several additional antioxidants. The fruit contains a trace amount of vitamin E, but it combines with other foods with more of it. The antioxidants lutein and zeaxanthin in cantaloupe can protect the eyes from AMD (age-related macular degeneration).
Benefits of Cantaloupe
- Low in carbs: Cantaloupes contain a low glycemic load of 4 because of their high liquid content. That causes your body will digest food gradually, and your sugar levels will not rise.
- Keeps hydrated: Electrolytes abound in cantaloupes. These minerals maintain your body functioning properly by balancing body fluids.
- Prevention from illness: Cantaloupes contain phytonutrients, which have anti-inflammatory benefits.
A cup of raw cantaloupe balls (177g) contains:
Cantaloupes cause food-borne diseases. Its covering houses pathogenic bacteria. You may develop hyperkalemia if your organs may not filter out all the excess potassium. If you have cancer, have had intestinal surgery, or have an inflammatory illness, limit your intake of cantaloupe.
The fruit is abundant in vitamin E and fibre. Kiwi is good for your heart, digestion, and immunity and is high in vitamins and antioxidants. Following are its key benefits:
- Deterred Blood Clotting: Kiwi helps reduce blood clotting and control blood pressure, and it occurs without harming cholesterol levels.
- Manage Asthma: Kiwi includes a lot of vitamin C and antioxidants, which may manage asthma symptoms, and helps in better lung function.
- Enhances Digestion: Kiwi has high dietary fibre content, which helps in digesting. Researches recommend having a kiwi after a heavy meal since it can effectively break down stubborn proteins from fish and meat.
- Blood Pressure Control: Kiwi lowers blood pressure and protects against heart attacks and strokes. They comprise an antioxidant called lutein, which helps to lower blood pressure.
Nutritional Value of Kiwi Fruit
The nutritional content for a 100-gram portion:
|Vitamin C||83% (DailyValue/DV)|
|Vitamin E||9% DV|
|Vitamin K||34% DV|
Kiwi has some allergens, notably actinidin, the most common allergy. The kiwi allergy symptoms are a hive, itchy throat, swollen tongue and difficulty swallowing.
Avocados are among vitamin E rich fruits that have become increasingly famous in the fitness and wellness sector because of their high nutritional value and health advantages. Some are given below:
- Excellent healthy source: Avocados are high in fibre, good fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate, among other nutrients. Regularly eating them helps in enhancing the overall quality of your diet.
- Improved Gut health: Avocados are high in fibre, necessary for healthy digestion. Avocado consumption increases bacterial diversity, decreases fecal bile acid content, and improves gut health.
- Reduce the risk of heart disease: Avocados may aid in raising levels of heart-protective HDL cholesterol while lowering levels of oxidised LDL cholesterol.
- Hub of antioxidant and anti-inflammatory compounds: Avocados are high in bioactive substances such as carotenoids, vitamin C, vitamin E, and phenolic compounds. Also, they are a rich source of antioxidants and anti-inflammatory substances.
The nutrition in 201-gram avocado
|Vitamin C||22% DV|
|Vitamin E||28% DV|
|Vitamin K||35% DV|
Avocado is a miracle food suggested for practically every diet. However, you must be mindful of some of its side effects:
- Not suitable for pregnant and breastfeeding mothers
- Possible Weight Gain
- Liver and stomach Issues
- Latex Intolerance
- Lowers HDL Cholesterol
Mangoes are high in vitamins, minerals, and antioxidants and have various health advantages, including anti-cancer properties, increased immunity, and digestive and ocular health. These are among the most popular fruits that contain vitamin E.
- Includes Immune-boosting substances: The immune-boosting elements in mango are plentiful. Mango is high in folate, various B vitamins, and vitamins A, C, K, and E, all of which can aid in increasing immunity.
- Supports cardiovascular health: Mango is high in nutrients that promote heart health. Mango is high in magnesium, potassium, and the antioxidant mangiferin, which is beneficial to cardiac health.
- Improve digestion and vision: Mango contains digestive enzymes, water, dietary fibre, and other components that help indigestion. It is high in lutein, zeaxanthin, and vitamin A, good for your eyes.
One cup (165 grams) of ripe mango provides:
|Vitamin C||67% DV|
|Vitamin B6||12% DV|
|Vitamin A||10% DV|
|Vitamin E||10% DV|
|Vitamin K||6% DV|
Mangoes are heavy in fibre, and consuming too much of this type of fruit might cause diarrhoea. Also, they are high in sugar, which can be dangerous for people with diabetes.
Oranges are high in vitamins, minerals, antioxidants, and other nutrients and beneficial plant chemicals. Eating oranges regularly can help your health in a variety of ways.
- Useful plant chemicals are abundant: Oranges are high in many plant compounds, explaining why they have many health advantages. They’re a substantial source of anti-inflammatory and antioxidant bioactive plant chemicals, such as flavonoids, carotenoids, and vitamin C.
- Encourages cardiac health: Several minerals and plant compounds in oranges, such as vitamin C, flavonoids, and carotenoids, might promote cardiovascular health and lower the risk of heart disease.
- Preventing Anaemia: Orange helps to prevent anaemia. It also helps your body absorb iron.
- Supports immune system health: Oranges are highly nutritious, mineral, and antioxidant components, which can aid in supporting healthy immunological functions. They may improve heart health, lower the risks of certain chronic conditions, improve iron absorption, and promote a healthy immunological response.
Here’s the nutritional breakdown for one orange (140 grams):
|Water||86% by weight|
|Vitamin E||2% DV|
|Vitamin C||92% DV|
There aren’t many side effects associated with oranges. If you have an orange allergy, you must avoid eating or drinking oranges, and oranges might aggravate heartburn symptoms.
It is a tasty fruit high in vitamins, fibre, and antioxidants. They have several advantages, including better eye, skin, and gastrointestinal health. Whether fresh or dried, Apricots are simple to incorporate into yoghurt, salads, and main courses.
- Antioxidants are abundant: Like flavonoids, beta carotene, and vitamins A, C, and E, several antioxidants are abundant in apricots. They aid in preventing oxidative stress, which links to various chronic disorders.
- Boost your skin’s and gut’s wellness: Apricots are inherently full of antioxidants, which protect against the effects of sun, pollutants, and smoking cigarettes on the environment. These substances may help to protect your skin from wrinkles and sunburn. Apricots are high in soluble fibre, which nourishes your good gut flora and may help with digestion.
- Potassium-rich food: Potassium aids in Nerve signals, muscular contractions, and fluid homeostasis. Consuming potassium-rich foods like apricots can help you avoid increased blood pressure and lower your risk of stroke.
- Exceptionally hydrating: Apricots are abundant in water naturally, which is beneficial for staying hydrated. Hydration is important for various health factors, particularly heart rate and blood pressure.
Two fresh apricots (70 grams) provide
|Vitamin A||8% DV|
|Vitamin C||8% DV|
|Vitamin E||4% DV|
Consuming too many raw apricot kernels can be dangerous. Apricot kernels contain a substance called amygdalin. After being ingested, this chemical degrades into cyanide. Nausea, headaches, thirst, lethargy, nervousness, fever, joint pain, muscular discomfort, and low blood pressure are all symptoms of cyanide poisoning.
Blackberries are a summertime favourite that is both sweet and tangy. They’re abundant in antioxidants, fibre, essential vitamins and minerals, and calories, carbohydrates, and fat are low. Blackberries are very adaptable and simple to incorporate into your diet.
- Vitamin C-fortified: The vitamin C content of one cup of raw blackberries is 30.2 mg, and that’s half of the daily allowance. The synthesis of collagen in the bones, connective tissue, and blood vessels requires vitamin C.
- Fibre-rich: Bloating, constipation and stomach pain has related to low-fibre diets. Blackberries have a lot of fibre for such a small fruit, and there are about 8 grams in a cup of raw blackberries.
- Abundant in Vitamin K: Vitamin K is also important for bone health. One cup of raw blackberries has over 29 micrograms of vitamin K, over one-third of the prescribed amount.
- Boost your brain’s health: Blackberries may promote brain function and help reduce memory loss as people age. It includes antioxidants that help combat free radicals and change how brain neurons interact. It could assist in minimising brain inflammation.
Amount Per 100 grams:
|Vitamin E||11% DV|
|Vitamin C||35% DV|
Blackberries have few negative effects on persons who aren’t allergic to them. Should have the fruit either frozen or fresh, without adding sugar is advised.
Cranberries have about 90% water, with the rest consisting largely of carbohydrates and fibre. They’re high in many unique plant chemicals and a decent store of a few vitamins and minerals.
- Carbohydrates and Fibre: Carbs and fibre make up most cranberries. It has Manganese, copper, vitamin C, E, K1 and other minerals.
- Rich in Plant Compounds: Cranberry is abundant in antioxidants and bioactive plant components, particularly flavonoid polyphenols. A-type proanthocyanidins, for example, may help prevent UTIs (Urinary tract infections).
- Bowel Cancer and Ulcer Prevention: Cranberries or cranberry juice, when consumed consistently, may lower your risk of stomach cancer. They also lower cholesterol and blood pressure, risk indicators for heart disease.
A 1 cup (100 grams) of raw and unsweetened cranberries are
|Vitamin E||20% DV|
Cranberry’s most possible side effects encompass:
- Unrest in the stomach or abdomen
- Kidney stones
- Increase in the chance of cancer oxalate uroliths
Which fruit is rich in vitamin E?
Vitamin E rich fruits are avocados, mangos and kiwi.
What foods have high vitamin E?
Vitamin E-rich foods are sunflower seeds, almonds, hazelnuts, pine nuts, fish roe, Brazil nuts, cod (dried), pumpkin seeds, cashew nuts, olives, etc.
How can I increase vitamin E?
Boost your vitamin E without consuming any supplements. Eating vitamin E with fat helps absorb low-fat foods, and you can eat foods containing high vitamin E including vitamin E fruits and vegetables.
What are the foods we should take before consuming Vitamin E capsules?
Vitamin E is fat-soluble, and thus, fat requires optimal absorption and the least amount of stomach irritation.
Are Vitamin E sources help in the normal functioning of the reproductive system, liver, and muscles?
Vitamin E contains antioxidant qualities that may help men have better sperm function and women have better reproductive health, and it helps improve symptoms of nonalcoholic fatty liver disease. Also, vitamin E is vital for muscular development and repairing the cell’s plasma membrane.
How much should vitamin E be taken per day?
Adults must consume at least 15 mg of vitamin E per day.