Foods rich in vitamin E and potassium regulate and protect important body functions. Vitamin E is a group of compounds that contain antioxidant properties. Antioxidants protect cells against free radicals, which may cause disease and cancer in the body. Potassium maintains balance in the body so organs can function properly. Eating foods rich in these nutrients maintain long-term health.
Positive Effects
Vitamin E protects the body from damaging free radicals found in the environment, such as smoke, air pollution and harmful ultraviolet rays. Vitamin E also aids the immune function.
Potassium regulates fluid and mineral balances within the body. Potassium may also reduce blood pressure.
Vitamin E in Nuts
Almonds contain some of the highest natural amounts of vitamin E. Hazelnuts and peanuts also contain the vitamin.
Other Vitamin E Sources
Sunflower seeds, wheat germ, broccoli, spinach and kiwi all contain vitamin E. Broiled spinach releases more vitamin E than raw spinach.
Potassium Sources
The many foods with the high amounts of potassium include soy milk, bananas, oranges, mushrooms, avocados and salmon. Tomatoes, peanuts, asparagus, yogurt and milk all contain potassium.
Daily Allowment
For the average adult over 14 years old, 15 mg of vitamin E is sufficient. The average adult should have 2,000 mg of potassium a day.
Warning
Intakes above the daily allowance of 1,000 mg natural (1,100-mg supplement) vitamin E may cause adverse health effects, such as fatigue, nausea, headache and diarrhea. People with kidney or heart problems need to limit potassium intake; consult your doctor.
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