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Vitamin E Rich Recipes, Foods

Vitamin E is a fat-soluble vitamin, which is a powerful antioxidant. Antioxidants are substances that help remove potentially-harmful substances called “free radicals” from our body. For this and other functions, we need ample vitamin E for our body to function normally.

6 Top functions of Vitamin E

1. Balances cholesterol levels:Vitamin E can fight free radical damage, which leads to cholesterol oxidation. It also slows down the hardening or thickening of arteries.
2. Repairs damaged skin:Vitamin E increases the moisture and flexibility of your skin. By keeping your skin healthy, it makes you look younger and feel better. It also helps treat sun burn.
3. Keeps hair shiny and healthy: Being a powerful antioxidant, it reduces damage to the hair. Vitamin E rich oils retain moisture in the scalp and prevent dryness.
4. Improves vision: When taken with protein, vitamin C, beta carotene and zinc, vitamin E is effective in reducing the risk of age-related macular degeneration leading to loss of vision. So, top-up your vitamin E reserves regularly from good food sources.
5. Improve cell health: Vitamin E can boost your energy and reduce muscle sourness. By promoting blood circulation, it further reduces fatigue and nourishes your cells.
6. Ensures proper growth and development of the baby during pregnancy: It helps in fighting inflammation and helps in proper development and growth of the child by building healthy cells. The earlier the sources of vitamin E are consumed the better it is for the developing foetus. Sometimes pregnant women are supplemented with vitamin E capsules.

How do I top-up on Vitamin E?

By eating healthy fresh food you take care of all your nutritional needs. There are lots of good food sources that you can get your Vitamin E requirements from. The following are the top sources of Vitamin E.

Top 16 Sources of Vitamin E

Top 16 Sources of Vitamin E
1. Sunflower Seeds
2. Almonds
3. Peanuts
4. Hazelnuts
5. Wheat Germ
6. Mango, Alphonso Mango
7. Avocado
8. Butternut Squash
9. Broccoli
10. Spinach (Palak)
11. Kale
12. Peanut Oil
13. Olive oil
14. Sunflower Oil
15. Wheat germ Oil
16. Amaranth

You can have them as such, or use them to make awesomely tasty recipes too!

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Vitamin E Rich Recipes for Eye Health and Vision recipes
Vitamin E Rich Recipes for Glowing Skin recipes
Vitamin E Rich Recipes for Hair Growth recipes


Vitamin E Rich Recipes for Hair Growth

Vitamin E Rich Recipes for Hair Growth 

Vitamin E works as an antioxidant, protecting the hair from dryness and making it look shiny! Not only that; Vitamin E rich foods repairs the hair follicles and promotes hair growth too. It deeply conditions the hair from the root and prevents hair-fall. It makes your hair strong and smooth, and tackles split-ends too! What more can you wish for?
 

9 reasons why Vitamin E is good for your hair?

  9 reasons why Vitamin E is good for your hair?
1. Protecting hair from Dryness
2. Makes hair shiny
3. Promotes hair growth
4. Repairs hair follicles
5. Conditions hair from root
6. Prevents hair fall
7. Makes hair strong
8. Makes hair smooth
9. Tackles split ends

Apart from consuming foods rich in Vitamin E, you can also apply Vitamin E oil on your scalp and massage, to increase blood circulation, reduce inflammation and nourish the hair follicles. You need to do this on a regular basis to see good results.

The major food sources of Vitamin E include spinach, kale, wheat germ, broccoli, olives, peanuts, almonds, sunflower seeds, etc. These can be had as such or cooked in a variety of ways, to make it more interesting and fun to include the vitamin in your diet! Here, we provide you with a selection of our favourite Vitamin E rich recipes for hair growth, which will have a positive effect on your skin and hair health.

You can also supplement the Vitamin E rich diet with topical application of Vitamin E oils, under the advice and supervision of your doctor.

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Vitamin E Rich Recipes for Glowing Skin

Vitamin E Rich Recipes for Glowing Skin 

Vitamin E is a fat-soluble vitamin with potent antioxidant properties. It helps to rejuvenate the cells of our body, in turn promoting proper blood circulation, improving immunity, protecting our cells against diseases, and maintaining glowing skin and shiny hair!

Think of what makes your skin look old? Scars, wrinkles, dryness, vitamin E fights against all these signs of ageing. It boosts collagen, which is essential to provide our skin with elasticity. It also has the power to fight free radicals produced in our body due to stress, pollution and solar radiation.

Having a variety of good food sources is definitely the best way to top up on Vitamin E rich recipes for glowing skin. The major sources include spinach, kale, wheat germ, broccoli, peanuts, almonds, sunflower seeds etc. Along with the consumption of these, you can also apply Vitamin E oil on the face if your dermatologist advices you to do so.

Fortunately, it is easy to meet the Vitamin E requirements of our body, because there are lots of foods rich in this nutrient. You can have these plain, or incorporate them into tasty recipes. Here we present you lots of interesting recipes, which will make it fun to include Vitamin E in your diet!

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Vitamin E Rich Recipes for Eye Health and Vision

Vitamin E Rich Recipes for Eye Health

Vitamin E is a lipid-soluble vitamin, and a major part of our immune system. Like a good friend, it neutralizes the negative effects of pollutants and harmful free radicals! From the numerous ads we see for cosmetics on TV and in print media, many of us know that vitamin E helps us look young by giving us strong, shiny hair and glowing skin. But, how many of us are aware of the deeper benefits?

This helpful vitamin protects the cells of the heart, liver and eyes from free radical damage by neutralizing the effect of oxidation. Vitamin E helps prevent cataracts and other progressive eye diseases. It is also known to prevent dryness of the eyes, and helps promote healthy tear film function.

So, how do you ensure ample supply of this potent antioxidant? There are, fortunately, loads of good food sources of Vitamin E. 
 

Top 10 sources of Vitamin E for Eyes

  Top 10 Sources of Vitamin E
1. Sunflower Seeds
2. Almonds
3. Hazelnuts
4. Wheat Germ
5. Mango, Alphonso Mango
6. Avocado
7. Butternut Squash
8. Peanuts
9. Broccoli
10. Spinach (Palak)

By including these in your diet, you can look and feel healthy and young. For maintaining complete eye health and good vision, Vitamin E must be combined with foods rich in protein, iron and zinc in your diet. We have made your job simpler by suggesting mouth-watering Vitamin E rich recipes for eyes, which will help you maintain good vision and eye health.

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Top Recipes

palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak | with 30 amazing images. palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak is a simple dal brimming with nutrients. Learn how to make dal palak. To make palak toovar dal, combine the toovar dal, spinach, green chillies, ginger paste, turmeric powder, salt and 3 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Blend the dal to a coarse mixture using a hand-blender. Keep aside. Heat the ghee in a broad non-stick pan, add the bayleaves, cloves, red chillies, cumin seeds and asafoetida and sauté on a medium flame for a few seconds. When the seeds crackle, pour the tempering over the cooked dal, add the chilli powder and coriander, mix well and cook on medium flame for 4 to 5 minutes, while stirring occasionally. Serve hot. Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. In dal palak, spinach and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible flavour to the pressure cooked dal palak. This dal, though not very recognized on the restaurant menu, will surely turn out to be your favourite and you will surely add it to your menu. Try it out! Iron, fibre, folic acid and vitamin A are nutrients you can gather from spinach, while protein and B vitamins are lended by the toovar dal. With 72 calories and 1.9 g of fibre, this healthy palak tuvar dal definitely qualifies as a nourishing accompaniment for diabetic, heart patients and weight-watchers. Tips for palak toovar dal. 1. Toovar dal has to be soaked for 3 hours. So plan for it in advance. 2. For those who have difficulty in digesting toovar dal, can replace it with green moong dal. 3. Spinach can be replaced with chopped chawli bhaji. Enjoy palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak | with step by step photos.

Almond, an age-old brain food is here to do wonders for your child. It is rich in omega-3 fatty acids, protein and iron... nutrients that boost brain power. Make it often to keep your kids mentally agile!

masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to make masoor dal with spinach. This protein rich dal, the unbeatable combination of masoor dal with spinach nourishes your body with protein, iron and folic acid. This ensures overall cell health. The protein helps in cell growth and maintenance, while the iron is a way to ensure a proper supply of oxygen to all cells of the body. This is a great way of achieving glowing skin and bouncy hair. To make masoor dal with spinach, pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles. Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 to 3 minutes. Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve masoor dal with spinach hot with rotis. Tomatoes and amchur powder lend a nice tangy flavour to the dal palak. Tomatoes are also a good source of vitamin A, vitamin C and lycopene – all of which are antioxidants which help to reduce inflammation in the body and ward off free radicals. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet! Diabetics, cancer patients, PCOS, weight loss and heart patients can reduce the oil to 2 tsp instead of 4 tsp and enjoy this recipe. The protein along with fiber also keeps you satiated for a long time and thus good for weight loss. Why not serve it to kids as well and make it a family fare. Serve this masoor dal recipe hot with rotis or rice to make a homely and satisfying meal. Tips for masoor dal with spinach. 1. Wash the spinach very well to get rid of all the dirt. 2. Do not over cook the dal. Let it have a slight coarse texture. It gives a nice mouthfeel. 3. As a variation, you can replace masoor dal with green moong dal. If you like masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy masoor dal with spinach recipe | protein rich dal | dal palak | with detailed step by step photos and video below.

broccoli almond soup recipe | protein rich broccoli almond soup | healthy almond broccoli soup | with 19 amazing images. broccoli almond soup recipe, broccoli is my favourite, and on top of that I have used almonds to make this soup everyone’s favourite! Mildly flavoured with celery and garlic, it tastes amazing. Almonds are toasted to bring out its complete flavour and to add crunch to protein rich broccoli almond soup. Besides almonds being a protein-filled nut, it is also considered brain-friendly – hence, you can build your body as well as nourish your brain with this tasty soup. The method for making broccoli and almond soup is neither complex nor easy yet all the efforts are worth it as it is super tasty. To make broccoli and almond soup, heat 2 cups of water in a deep kadhai, add the broccoli stalks and cook on a medium flame for 4 to 5 minutes. Add the broccoli florets, onions, garlic, celery and salt, mix well and cook for 5 minutes, while stirring occasionally. Onions, garlic and celery work as aromatics and give a unique taste to the broccoli almond soup. Remove from the flame, allow it to cool a little. Once slightly cooled, blend with a hand blender till smooth.Transfer the prepared broccoli mixture into the same kadhai, add the milk, mix well and cook on a medium flame for 2 minutes, while stirring continuously. Add the pepper powder, roasted almond slivers, mix well and cook on a medium flame for another 1 minute. Serve the broccoli almond soup hot garnished with almond slivers Broccoli and almond soup is a thick and creamy healthy soup, also a good way to add protein to your kids diet. You can make this tummy filling soup for your kids as a evening snack or even as an accompaniment to your dinner meal. If you are diabetic, on weight loss or heart patient you can still have the healthy almond broccoli soup. Just replace the full fat milk with low fat milk. Enjoy broccoli almond soup recipe | protein rich broccoli almond soup | healthy almond broccoli soup | with detailed step by step recipe photos and video below.

Dazzle your kids with these crispy treats as a dessert or for a healthy snack and make up for their calcium requirements.

broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth | with 12 amazing images. This Indian Broccoli Broth recipe shows you how to make a soothing clear soup with crunchy and colourful veggies like broccoli and carrots, which compete and contrast with each other in appearance and flavour. Broth is a savory flavorful liquid made by simmering water with vegetables and spices. It can be eaten along with soup accompaniments like bread sticks, dough balls and croutons. But, it tastes delightful and wholesome as it is. Broccoli Broth is a super healthy broth which you can have as a low carb soup made of lots of veggies like broccoli, carrots and onions. See why we call this soup healthy veg clear broccoli carrot soup. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. vitamin A plays a critical role in maintaining healthy vision. It is a good source of vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Onions, garlic and celery enhance the flavour of this veg broccoli carrot broth. Also, the antioxidants contributed by broccoli and the other ingredients in this Broccoli Broth counteract the harmful cellular by products created during normal metabolism, making you fit and fresh. When down with running nose, sneezy wheezies or cold, I turn to this warm Broccoli Broth. You can also make this for your family on cold winter or rainy days or even for small evening hunger pangs. Serve the Broccoli broth hot. Enjoy how to make broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth | with detailed step by step photos below.

palak methi and corn sabzi recipe | palak methi makai | palak methi makai sabji | with step by step images. healthy palak corn sabzi is a nutri packed sabzi which can be served as a daily fare. Learn how to make palak methi makai sabji. palak methi and corn sabzi is made from simple ingredients like palak, methi, sweet corn kernels, white gravy and Indian spices. To make palak methi and corn sabzi, first make the white gravy. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes or till they turn translucent. Add the ginger, garlic, green chillies and cashew nuts and sauté on a medium flame for 1 minute. Cool slightly and blend in a mixer to a fine paste using 2 tbsp of water. Add the curds and salt and mix well. Keep aside. Then to make sabzi Heat the oil and saute the cardamom, cloves and bayleaf. Add the white gravy and sauté on a medium flame for another minute. Add the spinach, fenugreek, sweet corn, little salt and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the garam masala, mix well and cook on a medium flame for another 30 seconds. Serve hot. This palak methi and corn sabzi is loaded with ingredients that can give you these essential nutrients. vitamin A, Vitamin C, iron, folic acid, magnesium and phosphorus are some nutrients you gain from this nourishing fare. Both vitamins are antioxidant boost which help to build your immunity to diseases and iron and folic acid are key nutrients to prevent anaemia and ensure a proper supply of oxygen in the body. With around 100 calories and 10.6 g of carbs, palak methi makai is a healthy addition to our meals. With the use of oil being restricted, it can be enjoyed by those aiming at a healthy heart too. All through the nine months of gestation, a pregnant woman needs a good amount of protein, folic acid and iron to ensure your good health as well as the baby’s. This healthy palak corn sabzi is a wise choice for them too. Not only that, the fenugreek, spinach and curds also contribute their distinctive flavour to this palak methi makai sabji, making it a lip-smacking dish that you will thoroughly relish. Tips for palak methi and corn sabzi. 1. Wash the spinach and methi very well to get rid of all the dirt. 2. The white gravy can be made in advance when time permits and it can be refrigerated and thawed and used later Enjoy palak methi and corn sabzi recipe | palak methi makai | palak methi makai sabji | with step by step and video below.

avocado salad for shiny hair recipe | tomato avocado salad | healthy avocado salad for lunch | avocado salad with cucumber and tomato | with 16 amazing images. Avocado salad for shiny hair is so colourful that is difficult for anyone to resist. This tomato avocado salad gives you a bit of everything – tanginess, juiciness, crunch and freshness! Learn how to make healthy avocado salad for lunch. To make avocado salad for shiny hair, first make a dressing by combining honey, lemon juice, mint leaves, salt and pepper powder. Then cut all the veggies as mentioned and combine them in a bowl. Pour the dressing on top and toss well. Healthy salad is ready for serving. Avocado is a treasure trove of nutrients, yet many people are unsure of how to incorporate it in their diet. Most often, we find people making milkshakes and puddings over and over again – because of the unusual texture of avocadoes – till the family gets oh-so-bored of it! In this healthy avocado salad for lunch, this vitamin E rich ingredient is innovatively tossed into a salad with crunchy veggies and honey-lemon dressing. Avocado is a wonderful ingredient, with its unique, inimitable sweet taste and beautiful light greenish hue. Avocado is sure to become your favourite and help restore your vitamin E and the MUFA (monounsaturated fatty acids) as well. This will help to strengthen your hair and add a nice shine to it. While you can just slice an avocado and eat it to reap its benefits, but for added flavour and taste try this avocado salad with cucumber and tomato. Enjoy avocado salad for shiny hair recipe | tomato avocado salad | healthy avocado salad for lunch | avocado salad with cucumber and tomato | with step by step photos.

These delicious breakfast pancakes are enriched with wheat bran, bananas and milk and are perfect for brunch. Bananas and milk provide you with all the energy needed to carry out your regular activities. They also increase the calcium and protein levels of the recipe. Most of us consider waffles and pancakes to be really sinful indulgences. It is actually the ingredients we eat with them like butter, jam or honey that actually make them full of calories. Go ahead and dab a little butter on your pancakes but remember it is an indulgence that should not be overdone.

gobhi paneer palak paratha recipe | spinach and cauliflower paratha | healthy Punjabi gobhi paratha | with 50 amazing images. gobhi paneer palak paratha recipe | spinach and cauliflower paratha | healthy Punjabi gobhi paratha is a wholesome one dish meal. Learn how to make spinach and cauliflower paratha. To make gobhi paneer palak paratha, Combine the spinach and lemon juice along with ¼ cup of water and blend in a mixer to a smooth puree. Combine the wheat flour, salt and ghee in a deep bowl and mix well. Add the spinach puree and knead to a soft dough by using enough water. For the stuffing, heat the oil in a broad pan, add the cumin seeds and sauté on a medium flame for a few seconds. Add the green chillies and ginger and sauté on a medium flame for a few more seconds. Add the cauliflower, coriander, paneer and salt, mix well and cook on a medium flame for 2 minutes. Then to make spinach and cauliflower paratha, divide the dough and stuffing into 8 equal portions. Roll out one portion of the dough into a 75 mm. (3") diameter circle and put one portion of the stuffing in the centre. Seal the edges and roll out again into a thick paratha of 125 mm. (5") diameter. Heat a non-stick tava (griddle) and cook on a medium flame using ¼ tsp of oil till it turns brown in colour from both the sides. Repeat with the remaining dough portions and stuffing to make 3 more parathas. Serve hot with fresh curds. Punjabis love food and if it is a paratha made with a perfect combination of paneer, herbs and spices, then it is a perfect breakfast as well as a meal for them. This spinach and cauliflower paratha fulfils all these criteria. This lip-smacking gobhi paneer palak paratha tastes best when served hot with pickles, but all the health conscious can benefit by serving it with probiotic curd. The added advantage is that these parathas can also be carried in a dabba. These unusual, yet delicious healthy Punjabi gobhi paratha are all in one with loads of zinc, vitamin A and vitamin C for shiny hair. The fibre from the use of veggies and whole wheat flour will satiate you for long hours too! Tips for spinach and cauliflower paratha. 1. Serve healthy spinach and cauliflower paratha with curds. See how to make dahi. 2. Always use a spatula and press down while cooking the paratha. This must be done all over the gobi paneer palak paratha as we want all sides cooked evenly. 3. Serve gobhi paneer palak paratha with lahsun ki chutney. 4. If you find your dough is not soft enough after cooking one paratha, then just combine the dough and add a little water to it and knead again. 5. Serve gobhi paneer palak paratha with aam ka achar. Enjoy gobhi paneer palak paratha recipe | spinach and cauliflower paratha | healthy Punjabi gobhi paratha | with step by step photos.
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