It looks like a typo. It’s not. About 90 percent of Americans don’t get enough vitamin E in their diets, according to the National Academies of Sciences, Engineering, and Medicine.
Whether that figure is right or not, you might want to consider adding foods with high amounts of vitamin E into your diet. Most Americans eat seven to nine milligrams of vitamin E daily. You need 15, the National Academies reports.
Here’s what vitamin E can do for you:
- Simply put, it can help you live longer. As an antioxidant, it reduces the damage that free radicals cause to your body. Free radicals harm your body’s cells, organs, and tissues. By slowing the aging of your cells, vitamin E can lengthen your life.
- Reduce the chances that you will get age-related diseases at a younger age. Medical experts are researching whether there is a direct correlation between vitamin E intake and lower risks of cancer and heart disease.
- Strengthen your immune system. This could reduce your chances of being harmed by bacteria and viruses.
- Prevent diabetes and liver disease. The Mayo Clinic reports that there is “good scientific evidence” that vitamin E reduces your risk of these diseases.
- Help widen your blood vessels and prevent blood clots inside those vessels.
If you want to do all of these things, you should consider eating more of the following ten foods. They are listed in alphabetical order.
Eating one ounce of almonds — about 24 of them — provides you 7.4 milligrams of vitamin E, according to a Harvard School of Public Health report titled “Food Sources of Vitamin E.” Yes, Math majors that mean eating about 50 almonds daily will provide you with all the vitamin E that you need.
Eating one-quarter of an avocado provides you 2 milligrams of vitamin E, Harvard reports. Yes, that means eating two avocados daily satisfies your daily requirements.
Many breakfast kinds of cereal are fortified with vitamin E. So are many fruit juices. Checking the labels is essential to making sure the cereal and juices you are buying have vitamin E.
Green Leafy Vegetables
Spinach is one of the best sources of vitamin E you can get with 6.7 milligrams per cup. Broccoli and collard greens are other green leafy vegetables that are excellent sources of vitamin E. Asparagus isn’t considered a leafy veggie, but it’s also a good source of vitamin E.
One ounce of dry roasted hazelnuts provides you 4.3 milligrams of vitamin E, reports the Healthline report “The Benefits of Vitamin E.” One ounce of dry roasted peanuts contains 2.2 milligrams.
One mango has 1.9 milligrams of vitamin E. You’re not going to eat eight a day to fulfill your daily requirement, but you can eat one with a peanut butter sandwich.
The fifth and sixth items on this list foreshadowed number seven. One tablespoon of peanut butter has 1.4 milligrams of peanut butter. I’m pretty sure your sandwich will be tasty if you spread a few tablespoons of peanut butter on it.
Sunflower seeds have more vitamin E than any other food on the Harvard list — 8.4 milligrams per quarter cup if they’re dry and roasted. Seeds, in general, are loaded with vitamin E.
I can’t remember the last time I ate swordfish. I should resume eating it. Three ounces of swordfish has 2.1 milligrams of vitamin E.
Several vegetable oils are excellent sources of vitamin E, including olive oil and sunflower oil. Safflower oil has 4.6 milligrams of vitamin E per tablespoon, according to the Harvard report.