Vitamin E, along with vitamins A, D & K, is a fat soluble micronutrient. The presence of fat at the time of digestion is necessary for the body to absorb this nutrient. A diet low in fat is often a contributor to deficiency in vitamin E, as well as vitamins A, D or K.
Vitamin E is a powerful antioxidant that protects and supports:
- Our cells from free radical damage and helps to reduce our risks for certain cancers
- Our heart health and lowers our risk of heart disease
- Eye health
- Respiratory health
- Brain health
- Prostate and breast health
- Strong circulation
- Regulation of PMS and reduced menstrual pain
Foods rich in vitamin E include:
- Cold pressed oils including canola, corn, cottonseed, olive, safflower and soybean
- Nuts and seeds
- Whole grains including wheat, oats, quinoa and rice (brown, red and black)
- Leafy greens including beet greens, collards, dandelion greens, kale, spinach and turnip greens
- Vegetables including: asparagus, avocado, broccoli, cabbage, cauliflower, cucumbers, sprouts and sweet potatoes
- Organ meat
- Legumes including lima beans and soybeans
Check out my recipe for Roasted Broccoli with Sweet Chili Peanut Sauce. This is a delicious way to enjoy vitamin E rich broccoli with high quality fat for maximum absorption.
Holistic Nutrition Chef & Culinary Educator
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- 2 spears broccoli, cut into 2 1/2 inch florets & cut stem into 1/2 inch pieces
- extra virgin olive oil
- Salt & pepper
- 1/4 cup natural peanut butter
- 1/4 cup sweet chili sauce
- 2 tbsp lime juice
- 1 tbsp toasted sesame oil
- 1/4 cup chopped cilantro
1. Preheat oven to 425.
2. Coat broccoli pieces with extra virgin olive oil and season well with salt and pepper.
3. Spread evenly on a sheet tray and roast for 15-20 minutes until tender and golden brown.
4. Mix peanut butter, sweet chili, lime juice, toasted sesame oil and cilantro in a bowl. Season with salt to taste.
Serve Roasted Broccoli with Sweet Chili Peanut Sauce