Vitamin E is a group of powerful antioxidants that protect our cells from oxidative stress and are essential for our bodies to function normally. It also enhances immune function and prevents clots from forming in heart arteries. Adequate amounts of this nutrient can thus help protect against heart disease, cancer, and age-related eye damage.
It is a fat-soluble vitamin and one of the few that are widespread in foods, but can especially be found in plant-based oils, nuts, seeds, fruits and vegetables. Here are five healthy foods high in vitamin E that will help you make your daily requirement.
Avocado
Known for their heart-healthy monounsaturated fat content and omega-3, avocados are also loved for their creaminess and high potassium content. They are high in vitamin E and contain about 28% of the recommended daily intake.
Mango
Mangoes are also exceptional sources of vitamin E, as well as vitamins A and C, and can help fend off illnesses. They also contain potassium and fiber. Sliced mangoes are delicious as part of a salad or can be used as an ingredient for smoothies.
Olive Oil
There are many cooking oils that are high in vitamin E. Although olive oil has a lower vitamin E content than other oils, the absorption rate is still high as it’s a healthy fat. That’s one of the reasons why olive oil is widely used in skincare products.
Sunflower Seeds
Most seeds are good sources of vitamin E, but sunflower seeds are powerhouses of this nutrient, and they make for an excellent snack. You can also sprinkle them on yogurt, oatmeal, or salad, or add them to your favorite smoothie. They are packed with a variety of nutrients and add enough fiber to keep one’s digestive system healthy. Raw and organic is best.
Almonds
Almonds and almond butter are also popular snacks. You can get quite a bit of your daily value in a two-tablespoon serving. When shopping for almond, make sure you buy the raw, organic, not roasted with extra salt and flavorings.
[RECIPE] Masala Mango & Sprouts Salad
Serves: 2
Ingredients (use organic where possible):
- 1/2 cup broccoli sprouts
- 1/2 cup radish sprouts
- 1/2 cup mung bean sprouts
- 2 scallions, thinly sliced
- 1/4 bunch cilantro, chopped
- 1 red bell pepper, chopped
- 1 mango, chopped
- 2 teaspoons garam masala
- 1 15-ounce BPA-free can chickpeas, drained and rinsed
- 1/4 cup unsweetened, dried shredded coconut
- 1/2 cup slivered almonds OR pumpkin seeds
- 1/4 cup Apple Cider and Smoked Olive Oil Vinaigrette
- Sea salt and black pepper, to taste
Vinaigrette:
- 1/2 garlic clove, grated or very finely minced
- 1 teaspoon Dijon mustard
- 2 tablespoons apple cider vinegar
- 1 tablespoon pure maple syrup
- 3 tablespoons smoked olive oil, we use olive oil from enFuso
- Salt and fresh ground black pepper
For an omnivore option, add 1 can BPA-free salmon, rinsed and drained
Directions:
- Add all ingredients to a medium mixing bowl.
- Mix gently, then serve.
- Enjoy!
To Your Health,
Patti
