Boost Wellness In and Out with Vitamin E
It is the first time in 25 years that I am spending the winter away from Lalkuan, a small town near Nainital. Winters in Uttarakhand had its own charm. It’s been a year since we moved to Pune from Lalkuan. It has been an exciting year I would say, since my siblings, their kids and my kids – all live in and around this lovely city. I get to meet them very often and I absolutely enjoy that. I especially love cooking for them and they enjoy eating everything that I make for them.
Pune winters are far from being as harsh (yet, beautiful) winters of Uttarakhand. However, last month, I fell sick unexpectedly due to a viral infection and it took me over three weeks to recuperate. The fever and severe cough just refused to let go, despite everything I was doing to get better. Perhaps, Pune comparatively mild winter did not suit me Or, so I convinced myself.
For those three weeks, I could not cook or eat anything properly and wanted to get better desperately. Even when the fever wore off, my coughing was so bad that I developed back pain, which made my condition a lot worse. That’s when my doctor advised that I take some supplements to strengthen my body. One of the capsules that he offered was Evion Supplements. After I started the intake, I went online to check how a Vitamin E capsule can help me with my recovery. The thing is that I had known that Vitamin A, B, C, and D are useful in healing but I always associated Vitamin E with skin care.
Upon reading about Vitamin E, I realized that it helps in boosting immunity, fighting inflammation and reducing damage caused by free radicals! Intake of #Evion helped in reducing my backpain and soreness by repairing the damaged tissues.
If you do wish to start a Vitamin E supplement, it’s best to check with your doctor first because in some cases, unsupervised intake of certain supplements may cause dizziness, headache, weakness, etc.
After reading about vitamin E extensively, I was sold on the idea that active intake of vitamin E is great for health. I was excited to find out which vegetarian foods are natural supplements of Vitamin E so I can use them in my recipes.
I learned that Vitamin ‘E’ is found in almost all the vegetarian food in varying proportions. So, a person who eats a regular healthy diet will not usually have a Vitamin E deficiency. However, some active intake of Vitamin E rich foods can be included in the diet:
- Fruits rich in Vitamin ‘E’
- • Avocado
• Black currants
• Dried cranberries
- Vegetables rich in Vitamin ‘E’
- • Red bell pepper
• Green bell pepper
• Sweet potato
• Mustard greens
• Turnip greens
• Beet greens
• Butternut squash
- Few cooking oils rich in Vitamin ‘E’
- • Wheat germ oil
• Sunflower oil
• Almond oil
• Rice bran oil
• Rapeseed oil
• Canola oil
• Palm oil
• Olive oil
• Grapeseed oil
• Groundnut oil
- Seeds and nuts which are good source of Vitamin’E’ –
- • Sunflower seeds
• Pumpkin seeds
• Pine nuts
• Cashew nuts
Few important points about oils –
- Oils also play a significant role in our diet as they help in absorption of Vitamin ‘E’ from low-fat foods
- Always use cold pressed oils for cooking because they retain the flavor and aroma, and maintain nutritional value.
Vitamin E rich, healthy and delicious beetroot leaves and spinach soup
Ingredients for 4 servings-
- Chopped spinach – 1 teacup
- Chopped beetroot leaves – 1 teacup
- Tomato – 1 big
- Carrot – 1 big
- Ginger – 1/4″ piece
- Green chilli – 1
- Desi ghee – 1 tsp
- Jeera – 1/4 tsp
- Bay leaf – 1
- Butter – 4 to 5 small cubes
- Milk – 3/4 teacup
- Fresh cream – 1 tbsp
- Roasted chana dal powder – 1 tbsp
- Black pepper powder – 1/4 tsp
- Sugar – 1/4 tsp
- Salt according to taste.
- Rinse spinach, beetroot leaves, tomato, carrot, ginger and green chili.
- Chop spinach and beetroot leaves.
- Chop green chili and ginger.
- Cut carrot and tomatoes into small cubes.
- Heat ghee in a pan, add jeera and bay leaves and saute for few seconds
- Now add green chili and ginger and saute for few seconds.
- Add spinach, beetroot leaves, tomato, carrot and roasted chana powder, sprinkle sugar (sugar retains the green color of the leafy vegetables) mix well and add one teacup water.
- When the mixture starts to boil, lower the flame and let it simmer for 5 minutes.
- Switch off the flame and allow the mixture to cool completely.
- Remove the bay leaf.
- Blend the mixture in a blender till it is smooth.
- Transfer the soup to the pan and keep it back on the stove, add milk, salt, and pepper powder, mix well.
- Add water as required.
- When soup starts to boil, lower the flame and let it simmer for five minutes.
- Soup is ready to serve.
- Serve hot soup topped with fresh cream and butter.