Including antioxidants and vitamins in your diet is essential for sustained health and fitness benefits. After all, antioxidants and vitamins help fight free radicals, which helps increase recovery time when you are training and may help to prevent some of the oxidative damage that may occur from exercise.
Some athletes include vitamin E as a supplement because this particular vitamin helps to boost your immune system and may help prevent muscle cramps. This amazing and important vitamin has also been shown to prevent cancer and heart disease, and it has an important role in the anti-aging process, as many studies from Mayo Clinic have reported. In addition, vitamin E is sometimes used for improving physical endurance, increasing energy and maximizing strength.
Foods Rich in Vitamin E
Vitamin E is found in many foods, including oils, meat, poultry, eggs, fruits, vegetables, etc. It is also available as a supplement. Here are some foods rich in vitamin E:
Spinach. Delicious and easy to add to your diet. You can eat it raw or cooked.
Kale. Just like spinach, there are many ways that kale can be added to your diet.
Nuts. Almonds are especially high in vitamin E.
Oils. Olive oil is rich in vitamin E.
Try incorporating a cup of spinach into your diet (lunch or dinner) with a teaspoon of olive oil, or just add some delicious almonds as a snack!
Doses
Vitamin E has many benefits, but it is POSSIBLY UNSAFE if taken in high doses. Therefore, it’s important to ask your doctor before taking vitamin E supplements.
According to the National Institute of Health, the daily tolerable upper intake level for adults is 1,000 mg of vitamin E, which is equivalent to 1,500 IU of natural vitamin E or 1,100 IU of synthetic vitamin E.
Spinach Soup Recipe
Ingredients:
2 cups of spinach
2 cups of water
1 teaspoon of sea salt
60 grams (2 oz) of chicken breast
20 grams of onion
1 garlic clove
2 teaspoons of olive oil
Directions:
In a pot, add the olive with the onion and the garlic clove. When they turn brown, add the water with the chicken and the salt. When the water is boiling, add the spinach. Wait 8 minutes and then blend all the ingredients, and you will have a delicious spinach soup. Makes two servings.
Nutrition facts per serving:
Calories: 185
Protein: 14
Carbohydrates: 9 grams
Fat: 12 grams
References:
http://www.peacehealth.org/xhtml/content/cam/hn-3899003.html
http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/10-vitamin-e-rich-foods.html#b
http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
http://www.mayoclinic.com/health/vitamin-e/NS_patient-vitamine/DSECTION=evidence
