Vitamin E content probably isn’t first thing you check out on a nutrition label, but make sure to give it a once-over. Vitamin E can help prevent obesity-related illnesses and boost your heart health, according to two studies presented at the Experimental Biology 2013 meeting between April 20-24.
The first study, conducted by researchers at Case Western Reserve University of Medicine, suggests that vitamin E may help relieve symptoms of nonalcoholic steatohepatitis (NASH), an obesity-linked condition that can lead to liver failure or even cancer.
In another study conducted by Ohio State University, researchers tested the effects of vitamin E on the blood vessels of ex-smokers. They found that participants who took a vitamin E supplement saw a 4.3 percent improvement in vascular function, compared to the placebo group’s 2.8 percent. Overall, the study showed that adding vitamin E to ex-smokers’ diets led to a 19 percent drop in cardiovascular disease.
The Office of Dietary Supplements recommends that adults consume up to 15 milligrams of vitamin E per day. In addition to these recent findings, vitamin E has been shown to offer some protection against heart disease, cancer, and Alzheimer’s disease.
Want to up your intake? Don’t reach for a pill—if you get the wrong kind of supplement, it’ll be half as effective as eating vitamin E in its natural form. Instead, make one (or more) of these vitamin E-rich meals:
Almond Horchata (14.4 mg per serving)
Photo: Patricia Heal
Grilled Almond Butter and Berry Sandwiches (8.7 mg per serving)
Photo: Stephanie Foley
Almond Egg Custard (6.8 mg per serving)
Photo: Catherine Sears
Roasted Sweet-Potato Salad (5.2 mg per serving)
Photo: Kurt Wilson
Pork Braised in Kiwi-Coconut Sauce with White Beans (5.2 mg per serving)
Photo: Mitch Mandel
Light Spinach Roll-Ups (5 mg per serving)
Photo: Mitch Mandel
Southwestern Chicken Salad with Crispy Tortilla Chips (4.3 mg per serving)
Photo: Elizabeth Watt