Vitamin E, a fat-soluble vitamin, acts as an antioxidant, according to the website MedlinePlus. When your body undergoes oxidative stress and produces cell-damaging free radicals, antioxidants in food can work to counteract the negative affects. According to MedlinePlus, vitamin E's antioxidant properties could help protect the heart. And, according to a July 2010 study published in the "Archives of Neurology," vitamin E may help lower the risk of dementia. Try to consume the recommended value of 15 milligrams a-tocopherol each day.
Nuts and Seeds
According to the website Health.gov, nuts and seeds can provide a significant source of Vitamin E in your diet. An ounce of sunflower seeds provides 7.4 milligrams of a-tocopherol while an ounce of almonds provides 7.3 milligrams. The website listed foods providing at least 10 percent of the recommended daily value of Vitamin E. Other nuts, seeds, and nut or seed foods on the list include: Brazil nuts, peanuts, peanut butter, pine nuts, mixed nuts, hazelnuts, safflower oil, sunflower oil, cottonseed oil and peanut oil.
Fortified Cereals
Many cereal companies fortify their cereals with vitamins and minerals, including vitamin E. The amount of vitamin E provided will vary depending on the cereal, so if you want to add vitamin E to your diet, always make sure you check the label before purchasing your breakfast cereal. General Mills Total brand cereals provide 13.5 milligrams vitamin E while Kellogg's new FiberPlus Antioxidants cereals provide 100 percent of the recommended daily value according to the labels on the cereal boxes.
Vegetables
Some vegetables also provide a good source of vitamin E. According to MedlinePlus, you can generally count on spinach and leafy green vegetables for vitamin E, but the website Health.gov provides more extensive information on the types and amounts of vitamin E that certain vegetables provide. A servings-worth of turnip greens, tomato products like paste and sauce, avocado and carrot juice all provide more than 2 milligrams of a-tocopherol, while spinach and dandelion greens provide 1.9 and 1.8 milligrams, respectively.
Member Comments