The Nutrient Diaries: Vitamin E
Updated November 2023
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Welcome back to The Nutrient Diaries! I took on yet another week of adding a nutrient that I am not so sure I have been getting enough of. In addition to Vitamin A, C, and D, I have added Vitamin E. While it is hard some days to make sure I get enough of everything, this experience has really opened my eyes to how much we are depriving our bodies of what they really need.
Most of us assume that we are healthy enough if we are simply moving and breathing. But that is not true. The average American surely has not experienced what it is like to be optimally healthy — to wake up in the morning feeling completely refreshed, have energy throughout the day with no aid of caffeine, have an endless amount of focus and concentration on tasks, not a trace of laziness, etc. But I am trying to get to that level, and I am going to continue to share it with you through these diaries.
So, week 4: VITAMIN E
The recommended dose for both men and women is 15 mg (also converted to 22.4 IU).
Best Sources of Vitamin E
Sunflower seeds
35 mg per 100 g
Almonds
26 mg per 100 g
Peanuts
8.3 mg per 100 g
Avocados
2.1 mg per 100 g
Spinach
2 mg per 100 g
Hazelnuts
15 mg per 100 g
Salmon
1.1 mg per 100 g
Benefits of Eating Vitamin E
Plays a role in metabolizing cells
May help protect against aging, arthritis, cancer, and cataracts
Could help prevent diabetes
Aids in immunity of healthy skin and eyes
A snack that I rely on often that is high in Vitamin E is trail mix! It’s easy to make, can be taken anywhere, and has numerous nutrients in addition to Vitamin E.
Nut Trail Mix
1/8 cup almonds
1/8 cup sunflower seeds
1/8 cup peanuts
1/4 cup dried cranberries
1/4 cup dark chocolate chips
DISCLAIMER: I am a certified nutritionist and the above information is my own knowledge. This information does not pertain to everyone, as all people are different. What I talk about in these blog posts is simply my opinion and education. Please make sure to care of your body and stay safe.
