Vitamin E - Health & Beauty Superhero!
by Natalie Von Bertouch
- Palmer's Brand Partner
- Accredited Practicing Dietitian
- Leadership & Wellness Guest Speaker
- Former Australian Netball Captain
Vitamin E is found in the food we eat an in many beauty products we love.
As a skincare ingredient, Vitamin E’s antioxidant properties have been proven to balance an uneven complexion, ward off environmental damage (i.e. from too much time in the sun) and brighten and smooth the skin for a more radiant, glowy look – something we all dream of, right?! But did you know this super nutrient can be just as beneficial on the inside?
Health Benefits of Vitamin E
Dietary vitamin E is a powerful antioxidant that neutralizes free radicals that can damage our cells. Studies suggest it may act as a preventative against cancer and heart disease, although more research is needed to confirm this. Either way, this nutrient is an important component of our daily diet, as it protects the health of our cells, tissues and organs.
Vitamin E may also play a role in boosting the immune system. With the dreaded cold and flu season just around the corner, there is no better time than now to load up on vitamin E-rich foods to help fend off nasty bugs.
What Foods Contain Vitamin E?
Vitamin E is a fat-soluble vitamin and can be found in a wide variety of foods such as nuts (almonds, hazelnuts, peanuts, brazil nuts), sunflower seeds, and vegetable oils such as sunflower and safflower oil. Eggs, mango, kiwi fruit, wheat germ and dark leafy greens like spinach, broccoli and kale are also good dietary sources of Vitamin E.
Vitamin E is found in a wide variety of foods making it easy for most people to consume enough of it through diet alone. Vitamin E supplementation is not routinely encouraged or recommended without a consult with your GP as it can potentially interfere with certain medications.
5 ways to get more Vitamin E in your day
- Start the day right with a kiwi & mint smoothie. Add a little spinach and some peanut butter for an extra Vitamin E hit.
- Add some avocado to your sandwich, wrap or salad. Avocado is delicious and good for you – just watch your serving size (approximately ¼ of an avocado is enough.)
- For an afternoon pick-me-up, slice an apple thinly and top each slice with a thin layer of almond butter (or nut butter of your liking).
- Fresh fruit is always a great snack. Choose kiwi fruit or mango when in season.
- Green up your dinner plate. Stir-fry some Asian greens for a tasty, nutrient-rich side.
Kiwi & Mint Smoothie
2 kiwi fruit, skin removed, chopped
1 frozen banana
1 cup baby spinach
¼ cup mint leaves
1 Tbsp peanut butter
Milk or milk alternative of your choice (eg. almond milk, coconut milk, coconut water)
1. Place all ingredients into a blender and blend until smooth.
2. Divide between 2 glasses and enjoy!