vitamin C? You’re probably eating all of the vitamin C you need from your diet. Vitamin E? now the could be a nutrient you may not be getting enough of — and it’s time to address it.
In terms of your overall health, vitamin E is key. “Vitamin E boosts the immune system and helps your cells communicate with each other, but it’s best known for being a powerful antioxidant,” he says Kim Jawitza registered nutritionist 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. This is partly because they expose your body to harmful molecules called free radicals, which can attack and weaken your cells,” says Yawitz, adding that you may not realize that these molecules can accumulate in your body, even if you tend to avoid environmental pollutants. “For example, free radicals often form as by-products of life-support functions (like eating and breathing).”
This leads to not-so-great results in the long run: “Over time and in large amounts, these molecules can leave you vulnerable to heart disease, cancer, and other health problems. And because it helps neutralize free radicals, vitamin E could help reduce the risk of certain chronic diseases,” says Yawitz, noting that some studies have linked higher intakes of vitamin E to lower rates of heart disease. blood clot, age-related macular degenerationand advanced prostate cancer (at least in risk groups such as smokers).
“For example, in a recent study“Adults who ate the most vitamin E-rich foods had a 43 percent lower risk of developing heart disease than those who ate the least,” says Yawitz.
Despite all of these potential benefits of vitamin E, however, you should not overdo it in your intake of the nutrient.
“More vitamin E isn’t always better, and the jury is still pending whether dietary supplements can reduce the risk of chronic diseases,” says Yawitz. “So if, like most American adultsIf you’re not getting the recommended 15 milligrams of vitamin E per day, it’s best to eat more foods rich in it.”
Although incredibly rare, severe deficiency occurs primarily in people with Crohn’s disease, cystic fibrosis, and other conditions that cause fat malabsorption. “That’s because about 90 percent of the vitamin E in our body is stored in adipose tissue,” she says.
Many foods that are good sources of vitamin E also contain fat, which is necessary for the vitamin to be absorbed into your system. “Adding some fat to fruits, vegetables, and other foods that are naturally low in fat can help ensure you’re getting enough vitamin E,” she says.
Take a look at some of the best foods high in vitamin E to add to your diet.
1. Black beans
“You get 3 milligrams of vitamin E per cup of black beans, making it a good source of nutrients. Beans also provide an excellent amount of protein and fiber per cup, making them a very filling choice,” he says Amy GorinMS, RDN, owner of Plant-based with Amy.
“Beans are a delicious addition to veggies and rice, and I love to enjoy them in them too Harvest Snaps Mango Chile Lime baked black bean snacks – black beans are the number one ingredient.”
For other nutritious beans, read the The six healthiest beans you can eat.
2. Wheat Germ Oil
It’s worth putting this nutty-tasting oil on your shopping list. “A tablespoon of wheat germ oil provides a whopping 20 milligrams of vitamin E, which is more than adult men need in a whole day,” says Yawitz. “Used in homemade salad dressing or drizzled over pasta, it’s a great way to hit your daily vitamin E quota if you’re not eating a lot of nuts or seeds.”
FYI: “There is some hints that the vitamin E content of wheat germ oil decreases when it is stored in warm temperatures for a long time, but buying small bottles and keeping them cool in the kitchen can help,” says Yawitz.
3. Sunflower seeds
“When you top your salad with an ounce of sunflower seeds, it adds some satisfying crunch while also giving you nearly half the vitamin E you need in a day (7 milligrams, to be exact),” says Yawitz. In addition to their vitamin E content, Gorin is also a fan of these super seeds, as you also get six grams of satiating protein, along with 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 the nutrient per ounce.
“I keep single servings in my bag for healthy on-the-go snacks (and sometimes throw in a piece of dark chocolate when I’m craving sweets),” she says. “Shaved or chopped almonds also go well with yogurt or oatmeal for breakfast.”
5. Peanut Butter
Like we have 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,” says Yawitz. “Swapping it out for the butter on your toast at breakfast, spreading it on slices of apple or banana as a snack, or just eating it off the spoon are some easy ways to boost your vitamin E intake 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! The fiber increases satiety and cholesterol levels,” she adds, who loves to make Lemon Garlic Roasted Asparagus for a simple side dish.
“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 immunity-boosting vitamin C — you’re getting 60 milligrams per serving. Mango is a delicious snack that can be sliced or mixed in oatmeal.”
Perri is a New York City-born and resident author; She has a bachelor’s degree in psychology from Columbia University and is also a graduate of the culinary school at the plant-based Natural Gourmet Institute, now the Natural Gourmet Center at the Institute Of Culinary Education. Her work has been featured in The New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen the Dave Matthews Band in your hometown, and she’ll never turn down a Bloody Mary. Learn more at VeganWhenSober.com.