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By Jill Corleone Updated December 02, 2018
When it comes to meeting the daily dose of vitamins D and E, most Americans fall a bit short. These fat-soluble vitamins play important roles in keeping you healthy. While your body is able to store these nutrients, it’s important to include foods rich in vitamins D and E regularly to keep your body in good working order. If you have concerns about the adequacy of your diet, talk to your doctor before starting supplements.
Vitamins D and E and You
D and E are both essential vitamins, but play very different roles in your body. Vitamin D has a number of functions, including improving calcium absorption, helping keep your bones strong, boosting immune health and reducing inflammation. Adults need 600 to 800 International Units (IU) of vitamin D a day, but most people have a hard time meeting even half of their daily needs. However, unlike all other vitamins, your body is able to produce vitamin D through exposure to the sun. But due to concerns with skin cancer and sun exposure, this isn’t always a good option.
Vitamin E is best known for its antioxidant activity, which protects your cells from damage by free radicals and might reduce your risk of heart disease and certain types of cancer. The fat-soluble vitamin also assists in cell communication. Adults need 15 milligrams of vitamin E a day.
Foods High in Vitamins D and E
If you’re looking for a simple way to get both of these nutrients from one source, you may find it a little challenging. Very few foods contain both vitamins D and E, and most of the foods that contain both vitamins are fortified. Eggs are a natural source of both vitamins D and E, but contain a very small amount of the nutrients, meeting less than 10 percent of the daily value in one egg. To get more D and E in a single food item, you might want to consider fortified cereal or almond milk. Read the label closely to make sure both nutrients are present.
Getting Both Fat-Soluble Vitamins at One Meal
You may have a hard time getting vitamins D and E in one food, but you can create meals rich in both nutrients to boost your intake and satisfy your taste buds. You can start the day with a cup of yogurt for vitamin D sprinkled with wheat germ for vitamin E. At lunch, keep it simple with a peanut butter and jelly sandwich (peanut butter contains vitamin E) with a tall glass of milk, which is fortified with vitamin D. To end your day, enjoy salmon topped with almond slivers, served with spinach sauteed in safflower oil.
Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and Working Mother.
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