Nutrition Nerd: Vitamin E

Nutrition Nerd: Vitamin E

Essential, extraordinary, excellent. Vitamin E.

The "e" in "vitamin E" doesn't stand for a specific word, but if it did, I'm pretty sure it would be along the lines of "essential," "extraordinary," "excellent," etc. Vitamin E is such an important nutrient, yet most Americans fall short of the recommended intake! This is a catastrophe (well, to nutrition nerds like me, at least). But I am here to give you a little education on this extraordinary vitamin and how you can get a little more of it in your diet!

About vitamin E

There are eight different compounds in vitamin E. The most important compound to focus on alpha-tocopherol.

Why is vitamin E important?

Honestly, there are too many reasons to list! Vitamin E is an antioxidant that works to protect your cells from damage. Numerous studies have been done to support vitamin E's role in preventing cancer, heart disease, Alzheimer's, and many other medical conditions. Having adequate vitamin E is also key to having a strong immune system and healthy skin!

The recommended daily allowance for vitamin E is 15 mg/day.

That doesn't seem like much, but over 90% of Americans fail to meet it! Vitamin E is tricky. Being a fat soluble vitamin, it can only be absorbed by the body in the presence of lipids. Supplements should be avoided if possible because overdosing on vitamin E can be deadly. Because it is fat soluble, the body cannot get rid of excess amounts, leading to toxicity.

How can you get more vitamin E in your diet?

The answer is simple - eat more vitamin E rich foods! And make sure you eat them with a source of fat for optimal absorption. Vitamin E rich foods include almonds, avocados, dried apricots, sunflower seeds, spinach, tomatoes, asparagus, olives, broccoli, hazelnuts, peanuts, quinoa, and more!

Cover Image Credit: Max Pixel

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11 of the Most Annoying Starbucks Orders

I know we all have our own opinions, but come on.

When people find out I work at Starbucks, the first thing they say is, "is it hard memorizing all the drinks?" In all honesty, it really isn't all that bad. Until these people come along. There's being high maintenance and then there's being unnecessarily annoying. These people are the latter. Some of these drinks are extremely time consuming to make, and some are just plain weird.

1. A Frappuccino with no ice

Excuse me, what?

2. A “nonfat, iced skinny mocha with light ice, whipped cream, and chocolate drizzle”

Okay, a.) nonfat comes in the ‘skinny’ description, and b.) this definitely isn’t skinny anymore. But you do you.

3. A Berry Hibiscus Refresher “shaken with berries, but no berries in the drink itself”

So you just want the drink to turn pink?

4. A “half caramel, half vanilla latte, decaf espresso heated only to 100° with nonfat milk and caramel drizzle on top”

This one is just a mouthful…

5. Upside down Macchiato

So a latte? You’re asking for a latte…?

6. Black Iced Tea *steamed* with 10 sweeteners that are not Splenda

Seriously? Just get hot black tea!

7. A “vanilla coconut milk cappuccino with no foam and whipped cream”

A cappuccino is just espresso and foam! What do you mean ‘no foam’?!

8. Layers of whipped cream with caramel and mocha drizzle between each layer

This is a coffee shop…at least get a drink.

9. A skinny vanilla latte steamed to exactly 137°

Can you honestly tell the difference between 137 and 140°?

10. A Java Chip Frappuccino with no chips

So... a mocha frapp?

11. A “venti matcha green tea Frappuccino made with soy milk, chips, and peppermint”

I’m sure this drink is actually really good, but it sure is annoying to make.

Customizing your order at Starbucks is not a big deal. Make it your own. Just don't be the a**hole that wants their milk steamed to 137 degrees.

Cover Image Credit: Business Insider

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10 Reasons To Start Vaping In 2019 If You Haven't Yet

"It's safer than cigarettes"


Vaping is the rage these days among adolescents and college students. Here are some great reasons to start!

1. It's what all the cool kids do


I wish that I could be like the cool kids

2. It damages your lungs

It's not like you need these to breathe or anything

3. It pollutes the air

Let's pollute the air even more!

4. Nicotine addiction

Just the thing I want to be addicted to

5. "Delicious" flavors

Would you prefer mango flavor or the cancer flavor?

6. The Juul looks like a USB

Your parents won't suspect a thing

7. Inhale metals like nickel and lead

Yummmmmm. Lead poisoning isn't a thing.

8. More likely to get infections


9. You'll eventually want cigarettes

And you'll make your lungs worse

10. Lung and mouth cancer

Who doesn't want cancer

In case you couldn't tell, this was very sarcastic. If you want all of these things, then go ahead, start vaping. But you should know what you're getting yourself into and be prepared for the consequences.

If you already vape, I mean no disrespect and I'm not trying to hate on you, but you should seriously stop. Whatever you think is a good reason for vaping really is not a good enough reason to damage your body.

Stop vaping. And if you don't vape, don't start. Just don't.

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