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Boost Wellness In and Out with Vitamin E (Bonus: A Healthy Soup Recipe)

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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.

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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:

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[av_row row_style=’avia-heading-row’][av_cell col_style=”]Fruits rich in Vitamin ‘E’ [/av_cell][av_cell col_style=”]Vegetables rich in Vitamin ‘E’ [/av_cell][av_cell col_style=”]Few cooking oils rich in Vitamin ‘E’ [/av_cell][av_cell col_style=”]Seeds and nuts which are good source of Vitamin’E’ -[/av_cell][/av_row]
[av_row row_style=”][av_cell col_style=”]• Avocado
• Mango
• Kiwifruit
• Blackberries
• Black currants
• Dried cranberries
• Olives
• Apricots
• Raspberries
• Papayas
[/av_cell][av_cell col_style=”]• Red bell pepper
• Green bell pepper
• Sweet potato
• Mustard greens
• Turnip greens
• Beet greens
• Butternut squash
• Broccoli
• Asparagus
• Spinach
• Tomatoes
• Parsley
[/av_cell][av_cell col_style=”]• Wheat germ oil
• Sunflower oil
• Almond oil
• Rice bran oil
• Rapeseed oil
• Canola oil
• Palm oil
• Olive oil
• Grapeseed oil
• Groundnut oil
[/av_cell][av_cell col_style=”]• Sunflower seeds
• Pumpkin seeds
• Pine nuts
• Pistachios
• Cashew nuts
• Almonds
• Hazelnuts
• Peanut
• Pecans

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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.


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  • It’s great for eyesight, skin, hair and immunity.
  • It fights free radicals and prevents development of diseases.
  • It’s also an important fat-soluble vitamin, which is required for the proper functions of many organs, enzymatic activities and neurological processes.
  • A head message with Vitamin ‘E’ rich oil keeps hair healthy and full of shine.
  • Vitamin ‘E’ acts as natural anti-aging nutrient which improves moisture and elasticity of our skin, making it healthy.
  • The antioxidants in Vitamin ‘E’ protect against skin cancer.
  • It is known to balance hormones naturally and keeps menstrual cycle regular. Women who suffer from cramps and anxiety during periods are often advised by doctors to take Vitamin E supplement.
  • It helps soothe down hot flashes during menopause.
  • Vitamin ‘E’ rich foods prevent heart disease such as chest pain and high blood pressure.

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  • Eating healthy and nutritional food is not enough to stay fit and fine. Supplement that with some pranayama and exercise.
  • Regularly go for walks and spend some time in the sunlight.
  • Keep yourself stress-free by indulging in some hobbies. I listen to music,  read books and do coloring.

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    • Drizzle some olive oil or almond oil on salads.
    • Add some almonds, roasted peanuts or sunflower seeds in salad
    • Make spinach and beet greens soup instead of plain tomato soup or mix veg soup.
    • Use homemade mixed flour to make rotis and parathas.
    • To make puris and parathas, knead the dough with green leafy vegetables.
    • Use sweet potatoes in fasting recipes.
    • Make raita with spinach, mint or beetroot.
    • Serve fresh coriander and peanut chutney with meals.
    • Add lots of healthy dry fruits to the sweet dishes like kheer, barfi, halwa etc.
    • For munching, opt for roasted snacks, seasonal fruits, fruit smoothies, seasonal salads and nuts.
    • Always maintain hygiene and cleanliness while cooking.
    • Cook food in a positive atmosphere and serve with love and affection.


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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.
Spinach and Beetroot Leaves soup ingredients
Spinach and Beetroot Leaves soup ingredients

Preparation –

  • 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.
Chop vegetables and cook
Chop vegetables and cook
  • 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.
Spinach and Beetroot Leaves Soup
Spinach and Beetroot Leaves Soup


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