Looking to boost your daily Vitamin E intake? While supplementing is always an option, there are more than a few different ways to get Vitamin E through whole foods that are rich in this vital nutrient. Here’s a look at why Vitamin E is so important for balanced health and wellness, and how to make sure you’re getting enough of it in your everyday dietary choices.
Why is Vitamin E important in your daily diet?
Vitamin E is an incredibly important antioxidant that can help your body fight off infections, improve skin health and even prolong the life of your body’s cells. It’s stored in fatty tissues throughout the body and is released as needed to fight off the free radicals that are believed to contribute to serious diseases including heart disease, diabetes and even some cancers.
People who are Vitamin E deficient are more prone to infections and can even experience muscle weakness and poor vision. Eating whole foods that are rich in Vitamin E and complementing your intake with an all-natural supplement (when recommended by your doctor), ensures you meet your recommended daily intake every day.
Six foods high in Vitamin E
There are several delicious whole foods that are rich in Vitamin E. In many cases, just a few ounces or tablespoons of these foods provides your body with enough of this vitamin every day. Here’s what should be on your plate if you’re trying to boost Vitamin E levels up to an acceptable threshold:
- Sunflower seeds and oil. Sunflower seeds are an incredible source of Vitamin E, with one ounce containing nearly 66% of your daily needs. Sunflower oil contains about half that amount in a single tablespoon.
- Almonds and almond oil. Just a handful of almonds (about one ounce) each day provides you with half your recommended daily intake of Vitamin E. Likewise, almond oil contains high amounts of Vitamin E – use three teaspoons a day in your cooking or baking to get your total daily value of this special vitamin.
- Hazelnuts and hazelnut oil. With a whopping 4.3mg of Vitamin E in every ounce of hazelnuts, it’s easy to meet your recommended daily value of this vitamin each day with just a few handfuls of this savory nut. Prefer hazelnut oil? You actually get more of the vitamin that way, with 6.4mg in every tablespoon.
- Goose. Dark, flavorful goose meat is surprisingly high in Vitamin E due to its high fat content. One cup of goose meat contains 2.4mg of Vitamin E, about 16% of your recommended daily intake.
- Atlantic salmon. Fresh, delicious Atlantic salmon has a nearly identical Vitamin E content per serving when compared to goose meat. Half a fillet contains 14% of your daily value of Vitamin E.
- Avocados. This tasty green fruit is a rich source of plenty of vitamins and minerals, including Vitamin E. Half an avocado will provide you with 2.1mg Vitamin E, or about 14% of what you need each day.
When to supplement Vitamin E
Many people don’t receive enough Vitamin E through food alone, which makes supplementing ideal. All-natural Vitamin E supplements are best for your body, and they come in several convenient forms including pills, liquids and oils. Research your options and look for a supplement with no additives or fillers and always be sure to consult your doctor before incorporating a supplement into your daily life.
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