Vitamin C? You probably get all the vitamin C you need from your diet. Vitamin E ? Now this it could be a nutrient you may not be getting enough of – and it’s time to deal with it.
In terms of general health, vitamin E is essential. “Vitamin E boosts the immune system and helps your cells communicate with each other, but it’s best known for being a powerful antioxidant,” says Kim Yawitzdietitian and gym owner in St. Louis, Mo.
“It’s no secret that pollutants like cigarette smoke, ultraviolet light and smog are not good for your health. That’s partly because they expose your body to harmful molecules called free radicals, which can attack and weaken your cells,” Yawitz says, adding that you might not realize these molecules can build up in your body. body even if you tend to avoid environmental contaminants. . “For example, free radicals often form as byproducts of vital functions (like eating and breathing).”
This translates to not-so-good long-term results: “Over time and in large amounts, these molecules can make you vulnerable to heart disease, cancer, and other health issues. And because it helps neutralize free radicals, vitamin E may help reduce the risk of certain chronic diseases,” says Yawitz, noting that some studies have linked higher vitamin E intakes to higher levels. low heart disease, blood clots, Macular degenerationand advanced prostate cancer (at least in high risk groups like smokers).
“For instance, in a recent studyadults who ate the most vitamin E-rich foods were 43 percent less likely to have heart disease than those who ate the least,” Yawitz says.
Despite all of these potential vitamin E benefits, however, you don’t want to overdo it by consuming this nutrient.
“More vitamin E is not always better, and the jury is still out about whether supplements can reduce the risk of chronic disease,” says Yawitz. “So if, like most American adultsyou’re not getting the recommended 15 milligrams of vitamin E per day, your best bet is to eat more foods that are rich in it.
Although incredibly rare, severe deficiency is mostly seen in people with Crohn’s disease, cystic fibrosis, and other disorders that cause fat malabsorption. “This is due to the fact about 90 percent of vitamin E in our body is stored in fatty tissue,” she says.
Many foods that are good sources of vitamin E also contain fat, which is necessary for the absorption of the vitamin into your system. “Adding a little fat to fruits, vegetables and other naturally low-fat foods can help ensure you get enough vitamin E,” she says.
Ahead, take a look at some of the best vitamin E-rich foods to add to your diet.
1. Black beans
“Per cup of black beans, you get 3 milligrams of vitamin E, which makes the food a good source of nutrients. Beans also provide an excellent amount of protein and fiber per cup, making them a very filling choice,” says Amy GorinMS, RDN, owner of Plant Based with Amy.
“Beans are delicious added to vegetables and rice, and I also like to eat them in Harvest Snaps Mango Chili Lime baked black bean snacks – black beans are the very first ingredient.
For other nutritious beans, read the six healthiest beans you can eat.
2. Wheat germ oil
This nutty oil is worth adding to your shopping list. “A tablespoon of wheat germ oil provides 20 milligrams of vitamin E, which is more than adult men need in an entire day,” Yawitz says. “Used in a homemade salad dressing or drizzled over pasta, it’s a great way to hit your daily vitamin E quota if you don’t eat a lot of nuts or seeds.”
For information: “There is some evidence that the vitamin E content of wheat germ oil decreases when stored in warm temperatures for long periods of time, but buying small bottles and keeping them in a cool place in your kitchen can help,” says Yawitz. .
3. Sunflower seeds
“Topping your salad with an ounce of sunflower seeds adds a satisfying crunch and also gives you nearly half the vitamin E you need in a day (7 milligrams, to be exact),” Yawitz says. Along with their vitamin E content, Gorin is also a fan of these super seeds since you also get six grams of satiating protein, as well as fiber and heart-healthy fats.
4. Dry roasted almonds
Yawitz says dry-roasted almonds are an excellent source of vitamin E with 7 milligrams of nutrients per ounce.
“I keep individual servings in my bag for healthy on-the-go snacks (and sometimes mix in a square of dark chocolate chunks if I’m craving sweets),” she says. “Grated or chopped almonds also go well with yogurt or oatmeal for breakfast.”
5. Peanut butter
As if we were to tell you to eat more of the good stuff. “A two-tablespoon serving of peanut butter provides 3 milligrams of vitamin E. It’s not the best source of vitamin E, but it’s definitely one of the most versatile,” Yawitz says. “Replacing it with butter on your toast for breakfast, spreading it on slices of apple or banana for a snack, or just eating it with a spoon are simple ways to boost your vitamin E intake throughout the day. throughout the day.”
“Per cup, this green vegetable provides 1.52 milligrams of vitamin E, making it a good source,” says Gorin. “Asparagus also provides 3 grams of fiber per serving! Fiber is good for satiety and cholesterol,” adding that she likes to do lemon-garlic roasted asparagus for a simple accompaniment.
“In one cup of mango, you get 1.48 milligrams of vitamin E, which makes it a good source of nutrients,” says Gorin. “Mango also provides an excellent amount of vitamin C which helps with immunity – you get 60 milligrams per serving. Mango is a delicious sliced snack or you can mix it into groats.”
Perri is a New York born and based writer; she has a bachelor’s degree in psychology from Columbia University and is also a graduate of the Natural Gourmet Institute’s Plant-Based Culinary School, which is now the Institute Of Culinary Education’s Natural Gourmet Center. His work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a Bloody Mary. Learn more about VeganWhenSober.com.