Learn your ABCs… of nutrition– Part 5


simply well with holly niles


We are wrapping up our peek into the ABC’s of vitamins with Vitamin E. There is a new understanding of vitamin E; it’s not one vitamin but rather eight different nutrients—four called tocopherols and four called tocotrienols. The most famous of the vitamin E group is alpha-tocopherol. It has been shown to be a powerful antioxidant. There are new studies to suggest that the other components like tocotrienols as well as other tocopherols can provide us with health benefits that are different from alpha-tocopherol. Most famously, vitamin E (alpha-tocopherol) helps protect LDL cholesterol from free radical damage. When vitamin E is deficient, it is possible for LDL cholesterol to become damaged by oxygen. If the process continues, damaged LDL will accumulate in blood vessel walls and create the early stages of hardening of the arteries. Nature provides balance in foods with sunflower seeds, almonds and spinach ranking highest in vitamin E. We can see the benefits from eating a diet rich in these foods that supply us with a wide variety of nutrients. Making good whole food choices supports the whole body.


Simply Easy Tip: 

Sunflower seeds are an easy addition to smoothies, salads or even sprinkled on soups. They are very affordable and also rich in magnesium.


Simply Supportive: Vitamin E with Mixed Tocopherols

It’s always best to create a foundation of nutrients through our food.  If you are looking for a specific supplement for Vitamin E-it’s best to take one that has a mix of the 8 nutrients found in Vitamin E. Naturally occurring tocopherols (d-alpha, beta and gamma) are the most biologically active forms of vitamin E. Vitamin E, a powerful chain-breaking antioxidant and free radical scavenger, is considered the first line of defense against lipid peroxidation. It protects the integrity of the body’s cellular membranes, and has the ability to unite with oxygen and prevent it from being converted into toxic peroxides. Vitamin E plays a beneficial role in the cellular respiration of muscles, especially cardiac and skeletal muscles. It also supports healthy blood vessel function. In addition, vitamin E plays a role in nucleic acid and protein metabolism, mitochondrial function, and hormone production. Vitamin E is crucial to proper cellular function; it protects and supports a wide range of physiological functions through its free radical scavenging activity, especially cardiovascular functioning.*

*Supports antioxidant protection and optimal cellular function*
*Promotes cardiovascular health*
*Made with hypoallergenic ingredients

Vitamin E with mixed tocopherols is designed to promote antioxidant protection and cardiovascular health. Vitamin E with mixed tocopherols supports cellular respiration of muscles, especially cardiac and skeletal muscles.*

Simply Delicious: Paleo Kind Bars 2.0


1 cup almonds
½ cup walnuts, pecans, or your favorite nut
½ cup shredded unsweetened coconut
⅓ cup golden raisins-can use less or less sweet options like goji berries
⅔ cup pumpkin seeds
⅔ cup sunflower seeds
3 Tbsp sesame seeds
3 Tbsp chia seeds
1 Tbsp orange zest
2 Tbsp coconut oil, melted
½ cup honey


Preheat the oven to 350 F, and line a cookie sheet with parchment paper, and grease it with coconut oil, a neutral oil, or butter. Alternatively, grease a glass baking pan.

Roughly chop the nuts, then mix together all ingredients except for the coconut oil and honey in a large bowl.

Separately mix together the oil and honey, then pour over the nut/seed mixture, and stir until everything is evenly coated.

Pour into the parchment lined cookie sheet and spread into an even layer with a spatula. Bake for 15-20 minutes.

Remove from oven and let cool for 20 minutes, then lift up gently using the parchment paper, and place in the fridge for another 45 minutes to harden. Once solid, remove from the fridge and slice into bars of your desired size (it’s easiest if you use a nice big, sharp knife).

To store, wrap them in parchment paper separately (so that they don’t stick together), and keep in an airtight container in fridge or at room temp.


Adapted from: http://primalbitesblog.com/2013/08/14/paleokindbars/



Simply Well newsletter #68: Learn you ABCs of nutrition–Part 5 PRINTOUT (pdf)