VITAMIN E
FOODS
Vitamin E is a fat-soluble nutrient found in many foods.
- In the body, it acts as an antioxidant, helping to protect cells from the damage caused by
free radicals. - Free radicals are compounds formed when our bodies convert the food we eat into energy.
Regularly overdoing it with vitamin E, in supplement form,
can lead to certain health problems.
- According to the NIH, excess amounts of vitamin E can cause hemorrhaging &
hemorrhagic stroke. - The Linus Pauling Institute notes that this is because too much vitamin E might cause
blood-clotting deficiencies. - The Recommended Dietary Allowance, or RDA, of vitamin E for adults is 15 milligrams
daily, or 22 international unit. - If you are pregnant or breast-feeding, you need slightly more, about 19 milligrams or
29 international units.
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Almonds
- Almonds are one the best vitamin E foods.
- Just 1 oz almonds offers a whopping 7.4 milligrams of vitamin E.
- You can also get your vitamin E needs in the form of almond milk & almond oils.
- However, it is recommend to eat raw almonds, if possible.
Avocado
- Perhaps one of the tastiest foods with Vitamin E, avocados represent natures creamiest,
oil-rich food. - Just half of an avocado holds more than 2 mg of vitamin E.
- Avocados are very easy to incorporate into your diet.
- You can add sliced avocados to your salad, a sandwich or mashed up as guacamole.
Broccoli
- For generations now, broccoli has been considered one of the best detox foods, but it’s
also one of the healthiest foods high in Vitamin E. - Just 1 C of steamed broccoli will provide you with 4% of your daily requirements.
- Broccoli may not be as nutrient dense as other Vitamin E foods on this list, but it is definitely
one of the healthiest foods you can eat daily.
Hazelnuts
- It's a perfect snack during a long workday to eat just 1 oz of hazelnuts.
- They can provide you with approximately 20% of our daily requirements of vitamin E.
- For an alternative to eating nuts, try drinking hazelnut milk in your morning coffee instead
of milk or flavored creamer.
Kale
- Kale is another great cruciferous vegetable you should eat as often as possible.
- Kale is very high in many nutrients, in fact, just 1 C of boiled kale can give you almost
6% of your daily vitamin E requirements. - Organic kale is best, if possible.
Mustard Greens
- Similar to swiss chard, mustard greens are very nutrient dense and will provide a variety
of health benefits. - Not only are they 1 of the best vitamin E foods, but mustard greens are also high in
vitamin K, vitamin A, folate & vitamin c. - Eating just o1 C of boiled mustard greens contains about 14% of your daily dietary requirements.
- It is recommend to eatorganic mustard greens, if possible.
Plant oils
- Most plant seed oils are very good sources for Vitamin E as well.
- The best oil with vitamin E is Wheat germ oil.
- In fact, 1 T of this oil holds 100% of your daily Vitamin E requirements.
- Sunflower oil is another excellent option, as it provides over 5 mg of the vitamin & can
easily be be used for cooking. - Other great Vitamin-E-rich oils include hempseed oil, coconut oil, cottonseed oil (with almost
5 mg of vitamin E), olive oil & safflower oil. - It is recommended to only buying oils that are cold pressed unrefined and organic.
Olives
- From the oil to the fruit, eating olives is an excellent way of getting your daily needs for
vitamin E. - Just 1 C of olives can give you approximately 20% of your daily recommended amount.
Papaya
- This popular fruit is most commonly known as one of the best vitamin C foods but it’s
also high in Vitamin E. - Just one papaya will give you approximately 17% of your daily needs.
- Try adding fresh or frozen papaya to fruit smoothies, along with other fruity vitamin E foods
on this list for an extra healthy snack.
Parsley
- An excellent spice, parsley is another great Vitamin E food.
- Try adding fresh parsley to salads & dishes for an extra Vitamin-E kick.
- Dried parsley will also provide you with this important vitamin, but the fresher the better.
Pine Nuts
- Add 1 oz of these nuts to anything you please.
- 1 serving contains 2.6 mg of vitamin E.
- You can also use pine nut oil for added health benefits.
Raw Seeds
- Select raw seeds, such as sunflower, pumpkin & sesame, are another common food with
vitamin E. - In fact, eating just ¼ of a cup of sunflower seeds gives you 90.5% of your recommended daily value, making them one of the best vitamin E foods you can eat daily.
Spinach
- Spinach may not be your favorite veggie, but it is one of the best leafy greens you can
add to your diet. - Not only is it one of the best calcium foods & naturally high in folate, it’s also one of the
best vitamin E foods as well. - Just 1 C of boiled spinach will provide you with approximately 20% of your daily needs.
- Try adding fresh spinach to your sandwiches to make them extra healthy.
Swiss Chard
- Swiss chard is easily one of the healthiest vegetables you can eat on a daily basis.
- Commonly known to be high in vitamin K, vitamin A & vitamin C, Swiss chard is another food high in vitamin E.
- Just 1 C of boiled swiss chard greens will provide you with almost 17% of your daily recommended values.
Turnip Greens
- While turnip greens may have a slightly bitter taste, they are very high in many essential nutrients.
- Like the rest of the leafy greens on this list, just 1 C will provide you with plenty of vitamin K, vitamin A, vitamin C, folate & approximately 12% of your daily requirements of vitamin E.
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Vitamin E is absolutely crucial to your health.
- If you aren’t incorporating these foods into your diet every day, then consider
supplementation. - Just about every multivitamin includes vitamin E, but be choosy.
- Many multivitamin brands are loaded with fillers, dyes, anti-caking agents & subpar
ingredients. - Look for a supplement made with all-natural, organic ingredients, from a reputable
company. - Read reviews & seek out only the best.
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Regularly overdoing it with vitamin E, in supplement form,
can lead to certain health problems.
- According to the NIH, excess amounts of vitamin E can cause hemorrhaging &
hemorrhagic stroke. - The Linus Pauling Institute notes that this is because too much vitamin E might cause
blood-clotting deficiencies. - The Recommended Dietary Allowance, or RDA, of vitamin E for adults is 15 milligrams
daily, or 22 international unit. - If you are pregnant or breast-feeding, you need slightly more, about 19 milligrams or
29 international units.
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