You get your fill of vitamins C and D by eating oranges and soaking in a little sun each day, which is good for your body and mind. Small habits like these can have a big impact on your overall health and help you feel your best each day.
However, vitamins C and D are not the only vitamins your body needs to thrive. Take vitamin E, for example. This overlooked vitamin is essential to our well-being and yet, many people do not know anything about it. Let’s take a moment to learn about the super vitamin, and what you can do to get your daily intake.
What are the benefits of vitamin E?
Vitamin E, like vitamin C, is an antioxidant and therefore helps improve immunity levels. Here are the possible benefits of vitamin E, and how it can specifically enhance your health.
* Fights summer colds: Winter is not the only time you can catch a cold. In the summer, vitamin E can boost your immunity to prevent sickness during the warmer months.
* Extends cell life: What’s the secret to aging well? While there are many factors that can influence aging, vitamin E can extend cell life to keep skin in great shape for years.
* Repairs damaged cells: With vitamin E oil, you can also repair damaged cells. Specifically, vitamin E can be used to treat sunburns and scars.
* May reduce risk of heart disease and cancer: There’s still much to be discovered about vitamin E. Currently, doctors and scientists are testing whether vitamin E can reduce the risk of serious health conditions, like heart disease and cancer.
* Reduces risk of cataracts and other eye issues: Maintain eye health and prevent serious eye diseases by getting your daily intake of vitamin E.
* May slow down cognitive decline: Studies have found that a higher intake of vitamin E in older individuals can reduce cognitive decline and can even slow down the progression of diseases like Alzheimer’s.
How can I get more vitamin E in my diet?
The US Recommended Dietary Allowance (RDA) for vitamin E in individuals 14 years and older is 15mg. Instead of taking supplements to get the recommended daily dosage, however, save your money and add vitamin-rich foods to your diet.
“The simplest way to increase your vitamin E intake is to follow a healthy diet that focuses on eating vitamin E-rich vegetables, fruits, healthy fats and lean forms of protein,” says Lyssie Lakatos, a registered dietitian.
Lakatos lists these five foods as examples of what you can include in your vitamin E-rich meal plan.
* Pistachios: A protein-packed snack, pistachios are also a rich source of vitamin E you can take on-the-go.
* Spinach: When preparing salads, toss some spinach into the mix. This dark, leafy green is also high in calcium.
* Eggs: Some eggs, such as Eggland’s Best eggs contain 10 times more vitamin E than ordinary eggs, which is equal to 25% of the recommended daily intake for vitamin E. They are also packed with omega-3s, vitamins like B12 and D, and contain 25% less saturated fat than other eggs.
* Avocados: Add an avocado to your salad or make guacamole to get the benefits of this healthy, vitamin E-rich fruit.
* Olives: Whether you like to eat olives as a snack or use olive oil when cooking, you can expect to increase your vitamin E intake by including olives in your diet.
Making vitamin-E focused meals is simple and delicious. Here’s one recipe you can try at home today.
2 hard-cooked peeled eggs
1 bag spinach
½ cup cherry tomatoes, halved
6 pieces of turkey bacon, cooked and chopped
1 avocado, sliced
Salt & pepper to taste
½ cup whole grain croutons (optional)
1/4 cup light mayonnaise (or plain Greek yogurt)
1 tablespoon water
1 tablespoon apple cider vinegar
Salt and pepper to taste
In a large bowl combine spinach, onion and tomatoes.
Place all of your salad dressing ingredients together in a jar and shake until completely combined.
Top spinach mixture with two hard-cooked eggs per bowl, sliced avocado and croutons.
Drizzle with dressing and enjoy.