Nutrify Performance Nutrition for Women

December 2023 Recipe Pack Release

Happy (almost) December! In a continuation of a series of recipe packs designed to address common nutrient deficiencies, this month’s pack is all about Vitamin E. Vitamin E is an important antioxidant and is found primarily in plant foods, especially nuts, foods made from nuts (e.g., nut butters), seeds, and the oils from plants.1 In addition to its role at an antioxidant, Vitamin E helps support the immune system.2 Ensuring adequate antioxidant status also helps to maintain healthy muscle function and support recovery from exercise.3 Yet, dietary surveys indicate that many Americans are not consuming enough Vitamin E in their diet.2  The dietary intake requirement for adult females (and males) is 15mg/day.2

To ensure our athletes meet their Vitamin E needs with a food-first approach, the December recipe pack includes 20 recipes containing at least 5mg of Vitamin E. Check out the Shredded Chicken, Avocado & Beet Salad or the Sunflower & Blueberry Overnight Oats, a great option for a pre-training meal or snack. Download the new recipe pack on the client page (login required) to get some fresh new meal plan ideas!

Nutrify can help you with meal planning to meet your nutritional needs. A 3-day sample meal plan is included in all of our nutrition coaching packages or you can select a meal plan only option for 3 days or 7 days with supporting recipes. Schedule a complimentary introduction call to learn more.


1Gropper, S. S., Smith, J. L., & Carr, T. P. (2022). Vitamin E: Sources. In Advanced nutrition and human metabolism (8th ed., p. 436). Cengage Learning, Inc.

2Office of Dietary Supplements. (2021, March 22). Office of dietary supplements – vitamin E. NIH Office of Dietary Supplements.

3Brancaccio M, Mennitti C, Cesaro A, Fimiani F, Vano M, Gargiulo B, Caiazza M, Amodio F, Coto I, D’Alicandro G, Mazzaccara C, Lombardo B, Pero R, Terracciano D, Limongelli G, Calabrò P, D’Argenio V, Frisso G, Scudiero O. The Biological Role of Vitamins in Athletes’ Muscle, Heart and Microbiota. Int J Environ Res Public Health. 2022 Jan 23;19(3):1249. doi: 10.3390/ijerph19031249. PMID: 35162272; PMCID: PMC8834970.


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