The Healthy Antioxidant with Vitamin E.

Posted by admin under Food diet

While new research shows that vitamin C or E pills may not protect against cancer or heart disease, there’s no doubt these nutrients are essential if consumed as part of a healthy diet. Nothing beats a balanced diet.

Vitamin E is a powerful antioxidant and could play a role in preventing a range of diseases. It’s also considered important for maintaining healthy, youthful skin.

The Recommended Daily Allowance (RDA) for vitamin E is 15 mg a day for adults.

1. Fortified Cereals
Fortified ready-to-eat cereals will give you anywhere from 1.6 to 12.8 mg of vitamin E per serving.
2. Sunflower Seeds
One ounce of dry roasted sunflower seeds delivers 7.4 mg of vitamin E and 165 calories. Sunflower oil is a good source too, providing 5.6 mg of the vitamin and 120 calories.
3. Nuts
Almonds take the prize here, providing 7.3 mg of vitamin E and 164 calories per ounce. Try this recipe for Maple Crunch Oatmeal for a twist on the versatile nut.

Hazelnuts (4.3 mg of vitamin E and 178 calories per ounce); mixed dry nuts (3.1 mg of vitamin E and 168 calories per ounce); and peanuts (2.2 mg of vitamin E and 166 calories per ounce) are other good sources of the nutrient.

4. Vegetable OIls
One tablespoon of cottonseed oil offers 4.8 mg of vitamin E, while safflower oil isn’t far behind with 4.6 mg.
5. Turnip Greens
A half cup of turnip greens has 2.9 mg of vitamin E and 24 calories.

6. Tomato Paste
A quarter cup of tomato paste has 2.8 mg of vitamin E and 54 calories. Try this recipe for Pork, Beans and Organic Beer Chili.

A half cup of tomato puree or tomato sauce both have 2.5 mg of vitamin E.
7. Pine Nuts
One ounce of pine nuts contains 2.6 mg of vitamin E and 191 calories. Pine nuts are a great addition to pasta dishes or salads, such as this recipe for Orzo Pasta Salad.
8. Peanut Butter
Peanut butter contains 2.5 mg of vitamin E and 192 calories per two tablespoons.
9. Wheat Germ
Plain toasted wheat germ, an excellent topping for hot cereals, has 2.3 mg of vitamin E and 54 calories per two tablespoons.
10. Avocado
Half an avocado has 2.1 mg of vitamin E and 161 calories.