Vitamin E Overview
Vitamin E is found in plant foods. It consists of four different tocopherols and four different tocotrienols. Vitamin E is essential to all oxygen breathing life. It is fat soluble and helps protect against cell membrane damage.
Vitamin E is the oldest recognized biological antioxidant.
Health Benefits of Vitamin E
The following is a list of the health benefits associated with Vitamin E:
- Important for healthy neurological functioning. Studies have shown that children with epilepsy have low Vitamin E levels and that Vitamin E supplementation helps control seizures.
- Essential for maintaining healthy skin. It helps block free radicals which then helps reduce wrinkles leading to younger looking skin.
- Helps in the formation of red blood cells.
- Helps maintain stores of Vitamin A, Vitamin K, iron and selenium.
- Helps protect against heart disease, cancer, Alzheimer's disease and possibly diabetes related problems.
Vitamin E Deficiency Symptoms
Inadequate intake of Vitamin E can result in greasy stools, diarrhea and an inability to secrete bile. Vitamin E deficiencies are rare.
Foods Rich In Vitamin E
Vegetable sources of Vitamin E include dark leafy greens, broccoli, squash, pumpkin and avocados.
Fruit sources of Vitamin E include blackberries and kiwi.
Other sources of Vitamin E include wheat germ oil, whole grain cereals, eggs, vegetable oils, almonds, roasted sunflower seeds,peanuts, peanut butter, raw wheat germ, Brazil nuts, shellfish and fish.
Vitamin E Rich Recipes
Arugula, Frisee, and Red-Leaf Salad with Strawberries
4 teaspoons balsamic vinegar
3 tablespoons extra-virgin olive oil
1/2 teaspoon minced fresh thyme leaves
Coarse salt and ground pepper
3 cups baby arugula (about 2 ounces), washed and dried
3 cups (about 1/2 small head) red-leaf lettuce, washed, dried, and torn into bite-size pieces
3 cups (about 1 small head) frisee, trimmed, washed, dried, and torn into bite-size pieces
1 pint strawberries, washed, dried, hulled, and quartered
1/2 cup walnuts, toasted and coarsely chopped (optional)
2 Belgian endives, leaves separated, washed and dried
6 ounces goat cheese, crumbled (optional)
In a large bowl, whisk together vinegar, oil, and thyme; season with salt and pepper. Add the arugula, red-leaf lettuce, frisee, strawberries, and walnuts, if using. Season with salt and pepper; toss to combine.
On each of 4 individual salad plates, arrange 3 large endive leaves in a 3-pointed star with tips facing out. Then place equal mounds of salad in the center of each plate. Scatter goat cheese on top, if desired. Serve immediately.
Source: http://www.marthastewart.com/351498/arugula-frisee-and-red-leaf-salad-strawberries
Spiced Avocado Sandwich
1 ripe avocado
1 tablespoon fresh orange juice
1/2 to 1 teaspoon green Tabasco sauce
1/4 teaspoon ground coriander
1/2 teaspoon coarse salt and pepper
1/2 cup yellow grape tomatoes, halved
1 small cucumber, peeled, halved lengthwise, seeded, and cut into 1/2-inch dice
1 large or 2 small radishes, halved and thinly sliced
2 whole-wheat pitas (6 inches each), top third cut off
Halve and pit avocado. With a spoon, scoop out avocado flesh, cut into chunks, and transfer to a medium bowl. Add orange juice, Tabasco sauce, and coriander; season with salt and pepper. Mix gently to combine.
Add tomatoes, cucumber, and radish. Combine, and divide mixture between 2 pitas. Serve immediately.
Source: http://www.marthastewart.com/354052/spiced-avocado-sandwich
Blueberry and Spinach Protein Smoothie
1 cup almond milk
1 fresh or frozen medium banana
1 cup kale, stems removed
1/2 cup frozen blueberries
1 serving Sun Warrior Protein
1/2 tablespoon coconut oil
1/2 teaspoon cinnamon
A little honey, maple syrup, or stevia to sweeten (optional)
Add everything to the blender and pulse for about 30 - 45seconds.
Source: http://www.healthysmoothiehq.com/special-k-protein-green-smoothie
(paid links)
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