Snack Your Way to Better Health: Vitamin E

Featured Article, Healthy Recipes and Nutrition, Nutrition
on April 19, 2012
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Why you need it: Vitamin E is a powerful, fat-soluble antioxidant that helps prevent cells from oxidative damage that can trigger harmful DNA changes that lead to cancer. It also protects blood vessels from heart disease.  
Symptoms of deficiency: Mild anemia, neurological problems, fragile red blood cells, muscle weakness
How much you need: 22.5 IU a day
Average daily intake: 7.5 – 9 IU a day

Snacks:
Banana smoothie with 1 tbsp. wheat germ oil: 20 IU
1 oz. sunflower seeds: 7.4 IU
1 oz. almonds: 7.8 IU
1 avocado with 1 tbsp. balsamic vinegar: 4.3 IU
1  T. wheat germ, 1 kiwi and 1/2 cup yogurt:  3.5 IU