Vitamins are essential for life. Vitamin E and the B-vitamins are necessary in small quantities on a daily basis for human health. Vitamin E is an antioxidant nutrient that protects body cells, helps fight heart disease and promotes nervous system function. The B-vitamins are important for energy metabolism, a healthy nervous system, the production of red blood cells, the manufacture of neurotransmitters or brain chemicals, and other functions. Nuts and seeds, legumes and fortified foods are rich in these vitamins.
Nuts and Seeds
Whole almonds are rich in vitamin E; in fact, they are the nut that provides the most vitamin E per serving. Almonds are also rich in riboflavin, or vitamin B2. A 1-oz. serving of whole almonds meets 37 percent of the recommended daily value or DV for vitamin E, as well as 17 percent of the DV for riboflavin. Hazelnuts or filberts are a source of vitamin E, meeting 21 percent of the DV in a 1-oz. serving, as well as 12 percent of the DV for thiamin or vitamin B1. A 1-oz. serving of dry roasted sunflower seeds meets 37 percent of the DV for vitamin E, like almonds, but also 10, 11, 17 and 20 percent of the DV for niacin or vitamin B3, vitamin B6, folate or vitamin B9, and pantothenic acid or vitamin B5, respectively. Vitamin B5 is important for healthy hair and skin.
Legumes
A 1-oz. serving of dry-roasted peanuts meets 10 percent of the DV for vitamin E; it also has folate and niacin, meeting 10 and 19 percent of the DV for each, respectively. Certain soy products are rich in vitamin E and vitamin B12. Vitamin B12 is particularly important for vegetarians and vegans as it is usually found solely in animal foods. One serving of fortified light firm tofu, provides vitamin E and vitamin B12, meeting 46 and 31 percent of the DV for each, respectively. A one-cup serving of enhanced soymilk provides vitamin E, meeting 31 percent of the DV, as well as riboflavin and vitamin B6, meeting 28 percent of the DV for each nutrient. One cup of enhanced soymilk also meets over 40 percent of the DV for niacin and vitamin B12.
Grains and Cereals
Rice bran is high in many vitamins and minerals. Less than one cup meets 25 percent of the DV for vitamin E, but also over 100 percent of the DV for thiamin, niacin and vitamin B6, and 75 percent of the DV for pantothenic acid. The same amount of quinoa, uncooked, provides 12 percent of the DV for vitamin E, 19 percent of the DV for riboflavin, and 24 percent of the DV for both thiamin and vitamin B6. Many ready-to-eat breakfast cereals, such as raisin bran and bran flakes, are fortified with vitamins and minerals, including vitamin E and all of the B-vitamins.
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