The National

Academy of Sciences now recommends adults get 15 milligrams of only the

alpha-tocopherol form of vitamin E daily, and emphasizes getting it from

natural sources. Alpha-tocopherol is the form of vitamin E that the body

prefers and uses best. Though 15 milligrams doesn't sound like a lot,

most Americans are getting only about half that amount.

A new analysis

from Tufts University shows sobering facts on how Americans currently

get what little vitamin E they do get-from foods that are not rich in

E such as white bread, cookies and cake.

Of the many

whole food sources containing alpha-tocopherol vitamin E, almonds lead

the pack by far-more than any other nut and more than other foods. An

ounce of almonds gives you 7.4 milligrams of alpha-tocopherol, meaning

just a handful of almonds provides half the daily recommendation, plus

protein, dietary fiber, unsaturated fat, calcium and more.

"Almonds

are a true power food," says registered dietitian Elizabeth Ward.

"For the same number of calories per serving for foods like pretzels

or potato chips, almonds clearly deliver much more nutrition bang for

the same buck."

If you are

looking for an easy and delicious way to get your E, try snacking on this

recipe created by the world-renowned television chef and cookbook author

Graham Kerr. It's great as is, or added into cereal, muffins, salad or

yogurt.

Almond and Fruit Mix

Makes 2 cups

1 cup slivered

almonds

1/4 cup each:

dried cranberries

dried tart

cherries

green pumpkin

seeds

cracked flax

seeds (pulsed in blender)

Combine all

the ingredients and store refrigerated in an airtight jar for up to one

month.

Per Serving

(2 tablespoons): 88 calories; 6 g. fat; 1 g. saturated fat; 6 g. carbohydrates;

2 mg. sodium; 2 g. dietary fiber.

For more information

about vitamin E, including a quiz to see how much you're eating now and

tips on food choices, visit www.GetYourE.org . And for almond recipes

and information, visit www.AlmondsAreIn.com .

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