Indian foods rich in vitamin E
India offers a variety of traditional and easily accessible foods rich in Vitamin E, which can be incorporated into vegetarian and plant-based diets. Here are some Indian foods rich in Vitamin E:
- Nuts and Seeds
– Almonds (Badam): One of the best sources of Vitamin E, almonds are widely available and can be eaten raw, roasted, or added to dishes like porridge, desserts, or smoothies.
– Sunflower seeds (Surajmukhi ke beej): These seeds are a great source of Vitamin E and can be sprinkled on salads, added to snacks, or eaten raw.
– Pine nuts (Chilgoza): Though less commonly found, pine nuts are high in Vitamin E and can be used in Indian sweets or added to curries and rice dishes.
– Groundnuts (Peanuts): Commonly available, peanuts are a good source of Vitamin E, especially when roasted or used in chutneys and snacks.
- Vegetable Oils
– Sunflower oil (Surajmukhi tel): One of the most commonly used oils in Indian kitchens, sunflower oil is rich in Vitamin E and can be used for frying, cooking, or making salad dressings.
– Mustard oil (Sarson ka tel): Common in North and East India, mustard oil contains Vitamin E and is used for tempering curries and making pickles.
– Sesame oil (Til ka tel): Rich in Vitamin E, sesame oil is commonly used in South Indian and coastal cuisine for frying and tempering.
– Groundnut oil (Peanut oil): Another widely used oil in India, it’s a good source of Vitamin E, often used for frying or in making traditional snacks.
- Leafy Greens
– Spinach (Palak): Spinach is one of the best green leafy vegetables containing Vitamin E. It is used in a variety of Indian dishes like palak paneer, dal palak, or spinach parathas.
– Methi (Fenugreek leaves): Methi leaves are used in curries, the famous methi paratha, and other vegetable dishes, and contain a good amount of Vitamin E.
– Mustard greens (Sarson ka saag): Popular in Punjabi cuisine, mustard greens are high in Vitamin E and are often eaten with makki di roti or in stews.
- Fruits
– Avocado (Butter fruit): Though not native to India, avocados are increasingly available and are rich in Vitamin E. They can be added to salads or eaten with roti or paratha.
– Mangoes (Aam): Mangoes, especially the varieties like Alphonso, contain some Vitamin E, particularly when eaten raw or in aamras (mango pulp).
– Papaya: Papaya, commonly found in tropical areas of India, is a rich source of Vitamin E and can be eaten fresh or used in smoothies.
- Vegetables
– Sweet potatoes (Shakarkandi): Sweet potatoes, commonly roasted or boiled in India, are an excellent source of Vitamin E.
– Pumpkin (Kaddu): Rich in Vitamin E, pumpkin is used in many Indian curries and soups.
– Tomatoes: Especially when cooked, tomatoes provide a modest amount of Vitamin E, and they are used in a variety of Indian dishes like curries, sauces, and chutneys.
- Fortified Foods
– Fortified cereals: Many Indian brands offer cereals fortified with Vitamin E, such as cornflakes or oats, which can be consumed as a quick breakfast.
– Fortified plant-based milks: Some brands of soy, almond, or oat milk are fortified with Vitamin E, providing a dairy-free source of the nutrient.
- Other Sources
– Coconut (Nariyal): Both dried coconut (copra) and coconut oil are good sources of Vitamin E and are used extensively in Indian cooking, especially in South Indian cuisine.
– Til (Sesame seeds): Sesame seeds, especially when used in sweets like tilgul (a winter sweet made with sesame and jaggery), are a good source of Vitamin E.
Conclusion
Incorporating these Indian foods rich in Vitamin E into your diet can help ensure you’re getting enough of this essential nutrient. Including nuts, seeds, oils, leafy greens, and fruits in your meals can provide a variety of ways to boost your Vitamin E intake in a flavorful and traditional way.