This week on Facebook we are talking about Hazelnuts. Not only do they have an amazing flavour when mixed in with chocolate (think Nutella, or Hazelnut Chocolate Torte!), it also has some wonderful flavour profiles that work in savoury dishes as well, and I'll be sharing my #testkitchentuesday recipe for some delicious Hazelnut Cilantro Pesto.
Hazelnuts are a good source of Vitamin E. A small handful, about ¼ c, contains 20% of your daily recommended dosage. Getting your vitamins from your diet is the most direct way to absorb your nutrition, and is infinitely preferable to loading up on supplements.
Vitamin E helps our bodies balance cholesterol and fight disease. Because it’s an antioxidant, it also helps to skin clear and youthful. In fact, it’s found in many beauty products and anti-aging skincare.
Vitamin E also plays a role in immune system function. It works with Vitamin C as to renew its antioxidant properties, and helps keep your immunity strong as you age.
There are some interesting studies that show Vitamin E can actually help with maintaining eye health, working to help reduce the risk of macular degeneration.
Vitamin E also helps with pms, a condition most women suffer from in response to their menstrual cycle, by balancing their hormones. They may experience less pain, cramping, and severity.
Vitamin E can be overdosed on when using supplement, which is why you want to try very hard to get it from your diet. I know I’ve said it before, and I will say it again:
The best way to maintain a healthy body in all areas is to eat a well-balanced diet of appropriate portions, drink lots of water, get enough sleep, and exercise the best you can when you can.
It can cause hemorrhage as it thins the blood.
Vitamin E deficiency is rare, and most common in people that suffer from malabsorption disorders such as Crohn’s disease as fat is required to absorb the vitamin.
Birth to 13 years old require 6-16.4 IU, depending on age , 14 yrs-adult require 22.4-28.4 IU, depending on whether they are pregnant or breastfeeding.
Consider how supplementation can interact with other vitamins and minerals. The human body is a delicate balance, and everything you put into your mouth will have an effect on something. Most vitamins and minerals work together, not as an isolated benefit.
There are medication interactions associated with Vitamin E.
To summarize, Vitamin E is important to:
You can find Vitamin E in these food sources:
Almonds, seeds (pumpkin, sunflower), Swiss Chard, Hazelnuts, Mustard Greens, Mango, Olives, Avocado, and Sweet Potato.
For a more comprehensive breakdown of Vitamin E, please read here.