7-Day Vitamin E Antioxidant Plan
Protocol Objectives
Nuts & Seeds
Almonds and sunflower seeds are the premier sources of Alpha-Tocopherol (Vitamin E).
Healthy Oils
Wheat germ oil, hazelnut oil, and sunflower oil (cold pressed) are concentrated sources.
Greens & Fruits
Spinach, avocado, and kiwi provide significant amounts in a whole food matrix.
Protect the Fat
Vitamin E prevents fats from going rancid in your body. If you eat high polyunsaturated fats, you need more Vitamin E.
Day 1 Seed Power
Breakfast
Sunflower Seed Oatmeal
Seeds are #1 source.
Lunch
Spinach Salad with Seeds
Double dose.
Dinner
Chicken with Pesto
Use pine nuts/walnuts.
Day 2 Almond Day
Breakfast
Almond Butter Toast
Almonds are E rich.
Lunch
Kale & Almond Salad
Crunchy topping.
Dinner
Trout Almondine
Fish with almond sauce.
Day 3 Avocado
Breakfast
Avocado Smoothie
Creamy green E source.
Lunch
Guacamole & Veggies
Dip lunch.
Dinner
Shrimp & Avocado Salad
Filling fats.
Day 4 Wheat Germ
Breakfast
Yogurt with Wheat Germ
Sprinkle 1 tbsp.
Lunch
Turkey Sandwich
Whole grain bread.
Dinner
Salmon & Asparagus
Asparagus has mild E.
Day 5 Leafy Greens
Breakfast
Swiss Chard Frittata
Chard is high in E.
Lunch
Beet Greens Salad
Don't toss the tops.
Dinner
Steak & Spinach
Cook spinach to condense.
Day 6 Tropical
Breakfast
Mango & Kiwi
Kiwi provides E.
Lunch
Butternut Squash Soup
Orange veg source.
Dinner
Pork Chops
Lean protein.
Day 7 Maintenance
Breakfast
Peanut Butter & Banana
Peanuts have some E.
Lunch
Hazelnut Salad
Hazelnuts are potent.
Dinner
Roast Chicken
Balanced meal.
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Natural Isotopes
Food sources contain d-alpha-tocopherol, which is more bioavailable than synthetic dl-alpha-tocopherol found in cheap vitamins.
Vitamin C Synergy
Vitamin C regenerates Vitamin E after it has neutralized a free radical. Eat them together.
Scientific References:
1. Traber, M. G. (2006). 'Vitamin E regulatory mechanisms.' Annual Review of Nutrition.
2. Rizvi, S., et al. (2014). 'The role of vitamin E in human health and some diseases.' SQU Medical Journal.
1. Traber, M. G. (2006). 'Vitamin E regulatory mechanisms.' Annual Review of Nutrition.
2. Rizvi, S., et al. (2014). 'The role of vitamin E in human health and some diseases.' SQU Medical Journal.