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How to fill up on Vitamin E

Vitamin E has great nutritional value as antioxidant par excellence

Vitamin E protects cell walls from free radicals, strengthens the immune system, and prevents many disorders and illnesses.
It gives energy and stamina.
According to nutritionists, the daily requirement for an adult male is 19 mg, while for an adult female it is 14 mg.

A recent report by the World Congress of Public Health Nutrition informs us, however, that we are far below this threshold (for example, over 90% of the American population does not reach the recommended daily dose), a figure not to be underestimated because vitamin E deficiency affects every aspect of one's health. 

The main sources of vitamin E are avocados, peanuts, asparagus, whole grains, dried fruits, seeds, kiwis, cold pressed vegetable oils (sunflower, olive, soy, corn), leafy vegetables, and tomatoes.
However, contact with air and light, cooking and refining reduces vitamin E content.

What to eat to stock up on this important vitamin?

Here is the Top 5 food list by the experts from Healthy Food Guide!

> 11 almonds
> 1 cup of wheat germ
> 1 tablespoon of sunflower seeds
> 1 tablespoon of canola oil
> 3 cups of raw chard (3/4 cups of cooked chard)

Each of these supplies 3 mg of Vitamin E, about 20% of a woman's daily requirement.

Eating food high in Vitamin C - like tomatoes - helps absorb Vitamin E. 
The combination of these important vitamins is ideal, especially during this season, as it can help protect against UVA and UVB rays.