If you follow me, you know I believe you are what you eat. You can get all the vitamins and minerals your body needs from food, as long as it is not a GMO. Vitamin E is essential to our body, what you may not know it has potent antioxidant properties and helps keep some diseases at bay. Vitamin E is a group of eight fat-soluble compounds, the level of vitamin E in our body is controlled by the liver.
There are multiple reasons we need to ensure vitamin E is in our diet. Besides its antioxidant properties, it keeps our general heart health in good condition. Vitamin E is also beneficial for Alzheimer’s disease, anemia, blood disorder, bladder cancer, and painful menstruation. The RDA (recommended daily allowance) is 15 mg.
Following is a list of foods that are high in vitamin E.
- 1 cup of ready-to-eat bran cereal – 14.01 mg
- 3/4 cup of ready-to-eat whole grain cereal – 13.50 mg
- 3/4 cup of ready-to-eat wheat flakes – 13.44 mg
- 1/4 cup of sunflower seed kernels (dry, roasted, with salt added) – 8.35 mg
- 1 oz. (24 nuts) of almonds – 7.43 mg
- 1 cup of spinach (frozen, chopped, or leaf, cooked, boiled, drained, without salt) – 6.73 mg
- 1 tablespoon of sunflower oil (linoleic) 5.59 mg
- 1 cup of canned tomato products (puree, without salt added) – 4.93 mg
- 1 tablespoon of salad or cooking safflower oil (high oleic) – 4.64 mg
- 1 cup turnip greens (frozen, cooked, boiled, drained, without salt) – 4.36 mg
- 1 ounce of hazelnuts or filberts – 4.26 mg
- 1 ounce of mixed nuts (fry roasted, with peanuts, and salt added) – 3.10 mg
- 1 cup of carrot juice (canned) – 2.74 mg
- 1 ounce of pine nuts (dried) – 2.65 mg
- 1 cup of beet greens (cooked, boiled, drained, without salt) – 2.61 mg
- 1 cup of pumpkin (canned, without salt) – 2.60 mg
- 1 cup dandelion greens (cooked, drained, without salt) – 2.56 mg
- one piece of swordfish (, cooked, dry heat) – 2.55 mg
- 1 cup of sweet potato (canned, vacuum pack) – 2.55 mg
- 1 cup mustard greens (cooked, boiled, drained, without salt) – 2.49 mg
- 1 tablespoon canola oil – 2.44 mg
- 1 cup broccoli (frozen, chopped, cooked, boiled, drained, without salt) – 2.43 mg
- 3 ounces of rainbow trout (farmed, cooked, dry heat) – 2.37 mg
- 1 cup of red sweet peppers (raw) – 2.35 mg
- 1 cup of asparagus (frozen, cooked, boiled, drained, without salt) – 2.16 mg
- 1 cup collards (frozen, chopped, cooked, boiled, drained, without salt) – 2.13 mg
- 1 tablespoon of salad or cooking peanut oil) – 2.12 mg
- 1 cup of red ripe tomatoes (canned, stewed) – 2.12 mg
You can find many vitamin E supplements available which may be taken orally as soft gels, tablets, or capsules. However, nothing beats the vitamin E obtained from food. Of the 28 foods listed above, you should be able to incorporate them easily into your diet. Start snacking and eating from the foods listed, and your body will thank you. After all, you are what you eat!
Until next time,
Peace, Love, and Blessings💖
