Eat This for Glowing Skin

While new research shows that vitamin C or E pills may not protect against cancer or heart disease, there's no doubt these nutrients are essential if consumed as part of a healthy diet. Vitamin E is a powerful antioxidant and could play a role in preventing a range of diseases. It's also considered important for maintaining healthy, youthful skin.

The Recommended Daily Allowance (RDA) for vitamin E is 15 mg a day for adults. According to the USDA Dietary Guidelines, most Americans need to increase their consumption of foods rich in vitamin E, which can be tricky because foods high in vitamin E tend to be eaten in smaller amounts. Here are the foods where you'll find the greatest concentration of this nutrient.



Fortified Cereals

Fortified ready-to-eat cereals will give you anywhere from 1.6 to 12.8 mg of vitamin E per serving.

If you're looking for a departure from the bowl, try these Cereal Tarts with Yogurt and Fresh Fruit.

Related: Eat Right Tips That Really Matter




Nuts
Almonds take the prize here, providing 7.3 mg of vitamin E and 164 calories per ounce. Try this recipe for Maple Crunch Oatmeal.

Hazelnuts (4.3 mg of vitamin E and 178 calories per ounce); mixed dry nuts (3.1 mg of vitamin E and 168 calories per ounce); and peanuts (2.2 mg of vitamin E and 166 calories per ounce) are other good sources.

Related: Try Alicia Silverstone's Amazing Peanut Butter Cups



Tomatoes

A quarter cup of tomato paste has 2.8 mg of vitamin E, 664 mg of potassium, 34 mg of lycopene, and 54 calories -- a true superfood. Try this recipe for Pork, Beans and Organic Beer Chili.

A half cup of tomato puree or tomato sauce both have 2.5 mg of vitamin E.

Related: Make Your Own Skincare Products from Nature







Vegetable OIls

One tablespoon of cottonseed oil offers 4.8 mg of vitamin E, while safflower oil isn't far behind with 4.6 mg. Try safflower oil to caramelize veggies or fruits, like the pear topping in this Butternut Squash Soup recipe.

Related: 8 Surprising Uses for Olive Oil






PLUS: See more food sources of vitamin E

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