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6 Vitamin E-Rich Foods For Strong Immunity And Nourished Skin During Winters


  • Vitamin E is a fat-soluble vitamin with rich antioxidant properties
  • This nutrient helps strengthen nerves and heal skin from within
  • We bring 6 vitamin E-rich foods that can help build immunity

Winter is upon us and the cold and foggy weather brings along several health issues including seasonal cough and cold. It is that time of the year when we get more vulnerable to viral and bacterial attacks. In fact, immunity system tends to take a dip with the decreasing temperature. Hence, experts around the world always advise inclusion of proper nutrients through a balanced diet for strengthening overall health. One such nutrient is vitamin E- a fat-soluble vitamin with rich antioxidant properties.

Crucial for our health, vitamin E is known to travel throughout the body and protect us from free radical damages. As per Dr. Manoj Ahuja, Radiologist, “The antioxidant properties help reduce oxidative stress and flush out toxins further promoting immune-health.” It is also a good source of anti-inflammatory properties that can be beneficial in treating respiratory infections, skin issues and more. “This nutrient helps strengthen nerves and heal skin from within and helps regain the natural glow,” said Dr. Deepali Bhardwaj, a Delhi-based dermatologist. These properties make vitamin E a must-have during the winters to ward off the dry spell on skin.

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Vitamin E foods help prevent our body against free radical damages 

While several people consume vitamin E in form of tablets and supplements, it is always advised to consume nutrients naturally through diet for utmost benefits. Speaking in this regard, consultant nutritionist Rupali Datta explained, “One must consume vitamin E naturally in form of a balanced meal. As per recommendation, Indians can consume approximately 8-10 mg of vitamin E per day in their diet.”

We bring you 6 Vitamin E-rich food options that can help strengthen your immunity during winters. Take a look!


A popular winter green, spinach is loaded with vitamins, minerals and other essential nutrients that can do wonders for overall health and mind. Have it in the form of smoothie, salad or sabzi, spinach just spells goodness!

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Spinach is a treasure trove of every essential nutrient our body needs

Mustard Greens:

If you have been a fan of sarson ka saag, then we got you another reason to rejoice. Alongside its rich taste, this winter delight can also fill you with several health-benefiting properties including immunity against seasonal menaces.


It won’t be an exaggeration to say that broccoli is a super food that loads you with various essential nutrients the body needs. From strengthening immunity to promoting weight loss – the list of its benefits are really long. So, include broccoli in your daily diet for a healthy diet regime.


An excellent source of vitamin C, E, K, antioxidants etc., this crunchy, juicy fruit has everything that helps promote immunity. You may have kiwi as is or include in your salad, smoothies and juices, and relish it!

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Kiwi fruit is loaded with vitamins and antioxidants


The goodness of berries is no secret to the world. These sweet-tart bite-sized fruits are healthy, tasty and can make any dish taste better in a jiffy with it. Hence, you may consider adding some berries to your everyday diet to strike a balance between health and taste.


Another example of superfood, nuts like almonds, walnuts, pistachios etc. are a treasure trove of nutrients that help strengthen immunity, promote metabolism and can keep you warm during the winters.

Load up on these foods and enjoy a happy and healthy winter!


(Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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