We’ve all heard of the Vitamin we call ‘E’ but why might we need more Vitamin E and where do we get it from? Vitamin E is a fat-soluble essential nutrient. Essential nutrients are those that our body’s can’t manufacture on their own. It is important for skin health, which is why it’s in a lot of beauty products, but it’s also vital for our immune system, cell functions and also our hormones. It can protect us from UV damage to our skin, slow the progression of Alzheimers and can help to prevent cardiovascular disease.
The recommended intake is at least 15mg a day for teenagers and adults. But if breastfeeding this increases to 19mg/day. However different people have different needs depending on their diet, lifestyle, genetics and other health factors. If you are wanting to increase your Vitamin E or have any of the issues listed above (immune dysfunction, hormone imbalance, cardiovascular disease) then your needs will be much higher.
A Vitamin E Boosting Smoothie
If you think you might benefit from a little extra E in your life, I have crafted this Vitamin E rich smoothie. It has a whopping 23mg. Followed up by a lunch with broccoli, butternut pumpkin and grilled trout, splashed with a little olive oil, your skin will be glowing, hormones balanced and cardiovascular system in tip-top shape! (Individual results may vary 😉)
- 2 tbsp (1oz) sunflower seeds (10mg Vit E)
- 1/2 avocado (2.1mg)
- 1 kiwi fruit (1mg)
- 15g baby spinach (0.3mg)
- 40g almonds/almond butter (10.5mg)
- 2 Medjool dates (optional – no vit E)
- 1/2 mango (optional, extra 1.5mg)
- Water
- Handful of ice
Blend all ingredients together.
*The medjool dates provide no extra E but just an extra bit of sweetness. You could also pop two Kiwi fruit in instead 🥝
For more Nutrient Dense Smoothies click here to see the whole series.
If you don’t have any stainless steel straws, I recommend you buying some. My favourite place for all things eco is Biome Eco Store.