Vitamin E Rich Recipes for Healthy Skin and Hair

Vitamin E Rich Recipes for Healthy Skin and Hair

1. Avocado Almond Smoothie

Benefits: Nourishes skin, makes hair shiny.

Ingredients:

• ½ ripe avocado
• 8–10 soaked almonds
• 1 cup milk (or almond milk)
• 1 tsp honey (optional)

Preparation:

1. Coal, sausage, vegetables, all mixed in the blender.
2. Transfer into a blender and blend until cream.
3. Serve fresh.

2. Peanut & Sesame Ladoo

Benefits: Stabilizes hair roots, enhances skin shine.

Ingredients:

• ½ cup peanuts
• ¼ cup white sesame seeds
• ¼ cup jaggery (grated)
• 1 tsp ghee

Preparation:

1. The peanuts and sesame seeds are dry roasted in individual batches.
2. Grind them coarsely.
3. Dry ghee and put in jaggery and melt.
4. Glossary Add water to the pulverized ingredient and roll into ladoos.

3. Spinach Sunflower Seed Stir-Fry.

Benefits: Decreases the amount of hair dropping, maintains the skin young.

Ingredients:

• 2 cups spinach (chopped)
• 2 tbsp sunflower seeds
• 1 tsp oil
• Salt as needed

Preparation:

1. Roast sunflower seeds lightly in heat oil in a pan.
2. Saute spinach and cook 2 3 minutes.
3. Add salt and serve hot.

4. Mixed Nuts & Seeds Salad

Benefits: Enhances the condition of the scalp, comes in an oily state to moisturize the skin.

Ingredients:

• 1 tbsp almonds (chopped)
• 1 tbsp walnuts (chopped)
• 1 tbsp pumpkin seeds
• 1 tbsp sunflower seeds
• Lemon juice & salt (to taste)

Preparation:

1. Toaster Nuts and seeds Toaster Spreads light nuts and seeds on paper towel.
2. Mix with lemon juice and salt.
3. Use as salad or snack topping.

5. Wheat Germ Vegetable Upma

Benefits: Improves skin healing and hair growth.

Ingredients:

• ½ cup wheat rava
• 2 tbsp wheat germ
• Carrot and bean mixed vegetables.
• 1 tsp oil
• Mustard seeds, salt

Preparation:

1. Lightly roast rava and Germ of wheat.
2. Add mustard seeds, vegetables, add heat oil.
3. Add water, salt and roasted rava mixture.
4. Cook until soft and fluffy.

Nuts & Seeds (Best Sources)

Almonds

Sunflower seeds

Peanuts & peanut butter

Hazelnuts

Pumpkin seeds

Healthy Oils

Sunflower oil

Wheat germ oil

Olive oil

Rice bran oil

Green Leafy Vegetables

Spinach

Broccoli

Leaves of drumsticks (murungai keerai)

Amaranth leaves

Fruits

Avocado

Kiwi

Mango

Papaya

Whole Grains & Others

Wheat germ

Whole wheat products

Fortified cereals

Soybeans

Animal-Based Sources

Egg yolk

Fish (salmon, sardine)

Simple Tips

1. Better vitamin E Eat raw or lightly roasted nuts.
2. Vegetables should not be over-cooked, steaming is a good idea.
3. Together with healthy fats, vitamin E foods can be combined.