Lately, I’ve been cooking foods high with Vitamin E. I try my best to be up to date with nutrition and exercise. Reading articles or journals daily I tend to discover something I’m lacking or need to adjust in my lifestyle. Whether that be exercise, nutrition, or just general lifestyle adjustments for mine or my family’s betterment.
Recently when I broke down what I’m getting into my body, I noticed there is a lack of Vitamin E from my food sources.
I use supplements daily.
My 3 staple supplements are; Am/Pm Multivitamins, Fish Oil, Multi-Probiotic. I use and recommend Thorne products. There are other good companies as well but I was educated on Thorne products when I worked for Life Time Fitness. I try other companies from time to time but I usually stick with products I know.
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I will fluctuate and add some other supplements from time to time. Mostly based on my travel schedule, sleeping patterns, and how I’ve been eating and generally living.
These three however I never stray away from on a daily basis.
It can’t always be the case but preferably I would get all I need from the foods I eat.
I enjoy cooking quite a bit so for me this isn’t a challenge or an added task to my day that bothers me. Moving forward I am going to start sharing some recipes and highlight some of the healthy living options more often.
Too often I see Martial Artists who don’t take care of themselves from the inside out. Beyond the Martial Skill, mentally and physically we can’t be at our best if we are not providing our vehicle the best source of energy. We get sick more often which affects our work and home life, and just don’t live as “sharp” as we should.
I provide workouts on this blog, but I also want to share my health and diet experiences as I continue to learn and improve myself. Lately, my focus has been on consuming more foods high with Vitamin E and it’s benefits for the body.
Below is a table of foods high with Vitamin E and some simple recipes you can use to prepare them.
What Actually Is Vitamin E?
“Vitamin E” is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities. It is found naturally in some foods, added to others, and available as a dietary supplement.
Important for the immune system, helps formation of red blood cells, widen blood vessels, and also Vitamin E helps promote healthy skin. There are also many more claims of the potential to promote health and prevent and treat disease.
The devices by which vitamin E might deliver this protection includes its role as an antioxidant and its functions in anti-inflammatory processes, inhibition of platelet aggregation, and immunity improvement.
Countless Foods Provide Vitamin E
Nuts, seeds, and vegetable oils are among the best sources,and substantial amounts are available in green leafy vegetables and fortified cereals as well.
|Food||Milligrams (mg) per serving||Percent DV*|
|Wheat germ oil, 1 tablespoon||20.3||100|
|Sunflower seeds, dry roasted, 1 ounce||7.4||37|
|Almonds, dry roasted, 1 ounce||6.8||34|
|Sunflower oil, 1 tablespoon||5.6||28|
|Safflower oil, 1 tablespoon||4.6||25|
|Hazelnuts, dry roasted, 1 ounce||4.3||22|
|Peanut butter, 2 tablespoons||2.9||15|
|Peanuts, dry roasted, 1 ounce||2.2||11|
|Corn oil, 1 tablespoon||1.9||10|
|Spinach, boiled, ½ cup||1.9||10|
|Broccoli, chopped, boiled, ½ cup||1.2||6|
|Soybean oil, 1 tablespoon||1.1||6|
|Kiwifruit, 1 medium||1.1||6|
|Mango, sliced, ½ cup||0.7||4|
|Tomato, raw, 1 medium||0.7||4|
|Spinach, raw, 1 cup||0.6||3|
1. Wheat Germ Oil
Spicy Lime Salad Dressing
4 tablespoons lime juice
1/4 cup red wine vinegar
1 tablespoon Braggs
1 tablespoon raw unfiltered honey
1/3 cup wheat germ oil
1 clove minced garlic
1/2 teaspoon red pepper flakes
1 teaspoon ground cumin
1/2 teaspoon salt *optional*
Combine all ingredients in a jar and shake vigorously for several minutes.
Let sit overnight or for at least 4 hours before serving.
2. Sunflower Seeds
Gluten Free Sunflower Seed Cookies
2/3 cup virgin coconut oil, melted*
1/2 cup coconut sugar
3 packets of Stevia (2 grams each)
2 tbsp flax meal
1/4 cup lukewarm water
2/3 cup brown rice flour
1/3 cup rolled oats
2 tsp baking powder
1/2 tsp salt
1 tsp vanilla
2/3 cup sunflower seeds
1/2 cup pumpkin seeds
1/3 cup almonds
1/2 cup craisins
Mix warm water and flax in a bowl and let rest 5 minutes.
Combine the rest of the ingredients and mix well.
Now add the flax and water mixture and mix again.
Scoop your cookie mix into balls the size of a small egg and put them on a baking sheet and flatten into cakes.
In a preheated oven bake at 325 degrees Fahrenheit for 10 to 15 minutes.
Can’t Stop Dipping Guacamole
3 medium ripe avocados (peeled, seed removed)
1 garlic clove minced
2 Roma tomatoes (seeded and fine diced)
1 small red onion (fine diced)
1 jalapeno (fine diced)
1/4 cup sour cream
2 tablespoons lime juice
1 tablespoon minced cilantro
1 teaspoon ground cumin
*salt to taste*
In a large bowl mash your avocado.
Add the rest of the ingredients except salt and mix.
Add a little salt at a time to reach your preferred taste
Western Baked Trout
8 oz trout fillet
2 tsp chili powder
1/2 tsp cumin
1 teaspoon dry onion
1/2 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon cracked pepper
2 teaspoons olive oil
Juice from 1 squeezed lemon
Mix all dry ingredients in a bowl then transfer onto a plate
Coat the trout fillet olive oil then put it on your plate of dry mix and cover entire fillet with the dry mix
Put your fillet (skin side down onto a baking sheet
Bake in preheated oven at 400 degrees Fahrenheit for -10 minutes or until fish appears until flaky
Irresistible Almond Butter
3 cups Dry Roasted Almonds
1-2 teaspoons Sea Salt
2 Tablespoons Maple Syrup (the REAL stuff or you can use honey)
¼ teaspoon ground cinnamon
½ teaspoon almond extract
Process your almonds in a food processor until the almonds have smoothed
Add In the rest of the ingredients and process again until blended through.
You can adjust the salt and sweetness to your preference
Hopefully you can try these recipes out and they work for you.
I tried to provide a variety that you can sample and work with.
Let me know any alterations or suggestions.