Get Read-E to Boost Antioxidants for Parkinson’s with Vitamin E
Fuel your way to greater neural protection with the help of vitamin E. Also known as tocopherol, this natural antioxidant provides health benefits from head to toe.
Found mainly in vegetable oils, nuts, and grains, this must-have vitamin is easier to incorporate than you think! Check out why vitamin E is a rising star in Parkinson’s disease protection and overall health.
Benefits of vitamin E
As an antioxidant, vitamin E contains free-radical neutralizing capabilities that help decrease the risk of disease. Since research supports that free radicals are a possible contributor to cognitive decline and the progression of neurological disorders, it has been proposed that regular vitamin E consumption may provide protection.1
But the benefits of vitamin E don’t stop at the brain! This powerful nutrient equally plays a role in immune function, cell signaling, and gene regulation. It also has cardioprotective properties by increasing blood flow and preventing harmful clots.1 Talk about a one-stop-shop to better health and disease prevention.
Where is it Found?
While vitamin E is mainly found in vegetable oils, nuts, and grains, specific fruits and vegetables also pack an antioxidant-rich punch. Use the chart below as inspiration to incorporate more vitamin E-filled foods into your meals.1
|Food||Milligrams per Serving (mg)||Percent Daily Value (%)|
|Wheat germ oil, 1 tbsp||20.3||135|
|Sunflower seeds, dry roasted, 1 oz||7.4||49|
|Almonds, dry roasted, 1 oz||6.8||45|
|Peanut butter, 2 tbsp||2.9||19|
|Spinach, boiled, 1/2 cup||1.9||13|
|Broccoli, chopped, boiled, 1/2 cup||1.9||13|
|Kiwi, 1 medium||1.1||7|
Source: NIH Nutrition Fact Sheet: Vitamin E
How to incorporate in your diet
The recommended daily intake for adults is 15 mg per day, but cognitive benefits may result from greater consumption.1 If not already naturally occurring, don’t forget to pair your favorite vitamin E-rich foods with a fat source to maximize their absorption. Make the most out of your mealtime choices!
Pump up your vitamin E intake on every occasion by incorporating it into your diet. With a bit of creativity and organization, you can get a brain boost in every bite. Check out how to put an antioxidant-rich spin on these household favorite meals.
Basic brunch: Enjoy the busiest of days with weekend vibes by opting for avocado toast— the must-have brunch item. Top the already vitamin E-containing avocado with chia, flax, or sunflower seeds for an extra nutritious boost.
Need the seeds: Make your entire breakfast about seeds! Enjoy a chia seed pudding topped with mixed nuts and whole-grain granola. It’s a texture-filled breakfast that brings satisfaction to every bite.
Make a toast: Keep it classic by enjoying whole-grain toast topped with peanut butter and a sprinkle of chia seeds.
Fritatt-ya!: An easy way to incorporate vegetables at breakfast! Try a spinach and broccoli frittata or omelet with a side of whole-grain toast for a protein-packed way to start the day.
Parfait all day: Revolutionize a Greek yogurt or oatmeal with toppings such as kiwi, mixed nuts, and seeds.
Feel full bites: Get over the mid-morning slump with fiber bites made with flax meal, chia seeds, rolled oats, and peanut butter
Lunch and Dinner Choices
Cook it in: Sautee or roast your vegetables and lean proteins with vegetable oils for a convenient boost of vitamin E.
Get nutty: Add nuts and seeds all day! Add texture and taste to your salads and grain bowls by topping them with nuts or seeds. Or embrace your inner chef and use vitamin E-rich nuts as a crust to your favorite fish or poultry. My personal favorite is pistachio-crusted salmon!
Reinvent a classic: Warm spinach dip, anyone? Put a healthy spin on a traditional classic by incorporating plain Greek yogurt.
Spread the love: Avocado can instantly transform your sandwich from a zero to a hero. Use it as a spread or slice it in for a tasty twist you won’t want to miss. Don’t wait too long; this vitamin E-rich food turns to the dark side at a moment’s notice.
Presto with pesto: Transform green leafy vegetables such as spinach and kale into a pasta sauce. Simply toss it in the blender or food processor with your favorite anti-oxidant-rich herbs and oil, and voila! Keep it traditional and top this vibrant sauce with pine nuts. Three simple sauce ingredients, each packed with vitamin E.
Pumping up your vitamin E levels is eas-E! Use these tips as mealtime inspiration to reap the protective benefits of this natural antioxidant. Live abundantly, one food choice at a time.
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