For example, the National Academy of Sciences (NAS) now recommends adults get 15 milligrams of only the alpha-tocopherol form of vitamin E daily, and emphasizes healthful natural sources such as whole foods. Alpha-tocopherol is the form of vitamin E that the body prefers and uses best. Though 15 milligrams doesn’t sound like a lot, most Americans are getting only about half that amount.
A new analysis provides surprising facts on the quality of our vitamin E sources.
Make smart food choices: Think almonds.
"It’s helpful to think of calories in terms of a daily spending allowance — most people want to spend their money wisely, so why not spend your calories wisely?" says registered dietitian Elizabeth Ward. "Almonds are a true power food. That handful is a concentrated source of vitamin E and a host of other nutrients. For the same number of calories per serving for foods like pretzels or potato chips, almonds clearly deliver much more nutrition bang for the same buck."
Trailing farther behind almonds as natural alpha-tocopherol sources are whole foods including hazelnuts, avocados, mangos and peanuts.
Why we need vitamin E.
Looking for easy ways to you get your E?
For more information about vitamin E, including a quiz to see how much you’re eating now and tips on food choices, visit www.GetYourE.org . And for almond recipes and information, visit www.AlmondsAreIn.com . Happy Birthday, vitamin E!
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The Almond Board of California administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. Established in 1950, the Board’s charge is to promote the best quality almonds, California’s largest tree nut crop. For more information on the Almond Board of California or almonds, visit
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