How to


Vitamin E has great nutritional value. As antioxidant par excellence, Vitamin E protects cell walls from free radicals, strengthens the immune system, and prevents many disorders and illnesses. 

How to fill up on Vitamin E

Vitamin E has great nutritional value as antioxidant par excellence

Vitamin E protects cell walls from free radicals, strengthens the immune system, and prevents many disorders and illnesses. It gives energy and stamina.
According to nutritionists, the daily requirement for an adult male is 19 mg, while for an adult female it is 14 mg.

A recent report by the World Congress of Public Health Nutrition informs us, however, that we are far below this threshold (for example, over 90% of the American population does not reach the recommended daily dose), a figure not to be underestimated because vitamin E deficiency affects every aspect of one's health. 

The main sources of vitamin E are avocados, peanuts, asparagus, whole grains, dried fruits, seeds, kiwis, cold pressed vegetable oils (sunflower, olive, soy, corn), leafy vegetables, and tomatoes. However, contact with air and light, cooking and refining reduces vitamin E content.

What to eat to stock up on this important vitamin?

Here is the Top 5 food list by the experts from Healthy Food Guide!

> 11 almonds
> 1 cup of wheat germ
> 1 tablespoon of sunflower seeds
> 1 tablespoon of canola oil
> 3 cups of raw chard (3/4 cups of cooked chard)

Each of these supplies 3 mg of Vitamin E, about 20% of a woman's daily requirement.

Eating food high in Vitamin C - like tomatoes - helps absorb Vitamin E. 
The combination of these important vitamins is ideal, especially during this season, as it can help protect against UVA and UVB rays.




How to

A sustainable Christmas: tips for a waste-free Christmas table

The festive season, packed with lunches and dinners with friends and family, is upon us. Be sure to avoid waste however! According to data from the Italian Farmers' ...


How to

World Food Day: the importance of making the most of left-overs by rustling up recipes the day after

This year too, World Food Day will be celebrated on 16th October. A day commemorating the foundation of the FAO - the Food and Agriculture Organization of the ...


How to

The zero-waste diet which saves the Planet

Is it possible to eat healthy and sustainably at the same time? Yes, according to a study presented in Oslo on 17th January, by Eat-Lancet. The Eat-Lancet commission, ...