E is for exemplary antioxidant! Okay…not exactly as thrifty as past comparisons, but maybe antioxidants should have started with the letter E. There are eight forms of Vitamin E, but the one that is most active in humans is Alpha-tocopherol. Vitamin E may also be a beneficial anti-inflammatory, immune booster, and also helps protect the body from harmful particles called free radicals that damage cells in the body.
According to the Dietary Reference Intakes (DRI’s) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of The National Academies the following are the recommended daily allowances of Vitamin E:
Birth-6 months: 4 mg
7-12 months: 5 mg
1-3 years: 6 mg
4-8 years: 7 mg
9-13 years: 11 mg
14+ years: 15 mg
You can get your entire daily allowance of Vitamin E just by eating 1 tablespoon of wheat germ oil! I recommend adding the oil to something such as salad dressing or baked goods (goes down easier!). Just keep in mind that heating wheat germ oil will break down its important traits, so it’s best to keep this product “au natural” for maximum benefit!
Other good sources of vitamin E include almonds, sunflower seeds, hazelnuts, spinach and broccoli, in the event that wheat germ oil isn’t on your grocery list. The best way to get your recommended daily intake of Vitamin E is simply to eat a well-balanced diet which includes all important components of the food groups.
Most people do not lack enough vitamin E to be deficient, so it’s important to know symptoms of a vitamin E overdose. Symptoms may include fatigue, weakness, nausea, headache, blurred vision, flatulence and diarrhea. Vitamin E may also help in the prevention of health problems such as heart disease and cancer. Research is ongoing to determine the impact vitamin E may have on these particular health risks.
Make your diet exemplary today! Include foods rich in vitamin E when selecting your menu for a stronger immune system. Check out this recipe for Scrumptious Broccoli to boost your vitamin E intake! Leave a comment if you like what you’ve tasted!
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