While the recommended daily intake of Vitamin E for adults is around 15mg, many people don’t get nearly enough of this powerful antioxidant from their diet alone. It’s just too much to eat the same helpings of nuts and ocean fish each day! Thankfully, natural oils are a tasty and convenient way to boost Vitamin E consumption on a daily basis. Get the scoop on how to maximize your intake of this essential vitamin through delicious all-natural oils.
What is Vitamin E?
Vitamin E is a group of eight isomers, each with their own antioxidant properties. They work to limit the production of free radicals that cause oxidative stress to the body, which can lead to serious diseases including diabetes and cancer. Vitamin E also plays a crucial role in supporting healthy immune function, helping the body fight off infection. It’s important to make sure you receive your recommended intake of Vitamin E each day, as part of a balanced approach to wellness.
Edible oils are rich in Vitamin E
There are several edible oils and other foods rich in Vitamin E. You can incorporate these oils into your cooking or baking recipes, and they even taste great in salad dressings and vinaigrettes. Enjoy the flavor of these delicious oils while boosting your daily Vitamin E intake:
- Hazelnut oil: This popular addition to cookies, cakes and other baked goods is very high in Vitamin E — just one tablespoon contains up to 43% of your recommended daily value. There are many delicious uses for hazelnut oil, and it can even bring a rich, nutty flavor to salad dressings and sauces.
- Sunflower oil: A popular cooking oil, sunflower oil is commonly used to combat high cholesterol and reduce the risk of heart disease. A single tablespoon of sunflower oil contains up to 5.6mg of Vitamin E, over one-third of your daily needs.
- Almond oil: Almond oil is a delicious addition for salad dressings, baked dishes or even as a finishing oil on top of a dish to add extra flavor and nutrition, in particular Vitamin E. You’ll receive 36% of your recommended daily value per tablespoon.
- Cottonseed oil: Add cottonseed oil to salad dressings and hummus or use it for cooking to boost your daily intake of Vitamin E. A single tablespoon contains 4.8mg of the vitamin, just under one-third of what you need each day.
Do edible oils offer enough Vitamin E daily?
There’s no denying that edible oils are rich sources of Vitamin E, but they do have a high fat content, including saturated fat. You’ll need to ingest about three tablespoons per day to receive your recommended daily Vitamin E intake (15mg per day). Many people find that using these oils in cooking or baking, along with eating other vitamin-E rich foods like leafy green vegetables, fruits and fish can fulfill daily value requirements. It can be difficult to stick to a Vitamin E-rich diet, though, which makes supplementing a convenient and attractive option for many people. It’s also an option for those who can’t afford the saturated fat that comes with most edible oils.
Supplementation is an option
Whether you have a food allergy or you’re looking to avoid adding saturated fats to your diet, supplementation is an excellent option for boosting your Vitamin E intake in a healthy way. Check with your doctor to determine whether supplementing is a good option for you. If so, choose an all-natural Vitamin E supplement that provides your body with the most benefit.