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8 Foods that Contain Vitamin E Naturally

Vitamin E is needed to maintain endurance, and maintain healthy skin and eyes. Vitamin E is also widely known as an antioxidant that counteracts cell damage in the body. To supplement your daily nutritional needs, you need to eat foods that contain vitamin E.

Adults are advised to get vitamin E intake around 15 mg per day. Higher doses for consumption by pregnant and lactating women, which is around 19 mg per day. Vitamin E is needed to maintain endurance, and maintain healthy skin and eyes. Vitamin E is also widely known as an antioxidant that counteracts cell damage in the body. To supplement your daily nutritional needs, you need to eat foods that contain vitamin E.

Why do we need vitamin E?


Vitamin E is a fat-soluble vitamin. Its main function is as an antioxidant for the body. Antioxidants mean that these vitamins will protect various body cells from damage caused by free radicals, aka unstable molecules.

In addition to protecting body cells from damage, adequate intake of vitamin E is also important to prevent or slow down the occurrence of various health problems due to the aging process. When we are sick, vitamin E is also able to support the immune system to fight infections that attack.

Vitamin E has an important role in the production of the hormone prostaglandin which regulates various processes in the body, such as blood pressure and muscle contraction. Even when the muscles ache after exercising, this vitamin can help repair muscles.

One study even concluded that adequate intake of vitamin E was associated with a reduced risk of cataracts in old age.

Because vitamin E cannot be produced by the body itself, it takes food intake with this vitamin content so that the body's needs can be met.

Foods that contain Vitamin E Naturally


Some people choose to take vitamin E supplements to help meet their daily nutritional needs. In fact, getting vitamin E from foods that contain vitamin E is not difficult. In addition, the use of vitamin E supplements is still being debated and its effectiveness has not been proven.

The experts assess, the supplement is only effective in people who are proven to have vitamin E deficiency. Some groups that are susceptible to vitamin E deficiency include those on a low-fat diet, experiencing digestive problems and suffering from cystic fibrosis.

Given the important role of vitamin E for the body, it is important for you to know the types of food that can provide food intake that contains vitamin E naturally. Here are a few:

1. Eggs and chicken meat

Foods that contain vitamin E that are easily found everyday are eggs and chicken meat. Each chicken egg contains 155 kilocalories per 100 grams containing a variety of nutrients, including vitamin E. There are about 1.03 mg or about 7% of vitamin E of all nutrients in eggs. Besides eggs, chicken meat contains vitamin E which is good for the body. Compared to the breast, chicken thighs have the highest vitamin E content. However, vitamin E content in chicken meat is relatively low compared to eggs.

2. Peanuts

Each 100 grams of peanuts contains 570 kilocalories with a variety of nutrients such as vitamin E, vitamin B, dietary fiber, and various minerals that are beneficial to the body. Regular consumption of peanuts can reduce the risk of a number of diseases caused by free radicals. Peanuts can be consumed in various ways, for example boiled or roasted. Apart from being eaten directly, peanuts can also be processed and used as oil for cooking or converted into bean flour.

3. Avocados

Avocados contain various nutrients, such as vitamin E, vitamin B, vitamin C, vitamin K, and potassium. There is also a content of single unsaturated fatty acids, oleic acid, and antioxidants that can fight free radicals. Thanks to the variety of nutrients they contain, avocados can not only be served in the form of salads, dishes or drinks, but also included in cosmetic ingredients and soaps that are beneficial for skin health.

4. Sunflower seeds

Although it looks small, sunflower seeds are rich in nutrients that are beneficial to the body, such as vitamin E, folate, iron, and phytochemicals that can help prevent heart disease and some types of cancer. Sunflower seed oil can be used for cooking or used as oil for massaging and helps to overcome skin disorders such as psoriasis, heal wounds, and arthritis.

5. Spinach

In 100 grams of raw spinach, contains 2 mg of vitamin E. Although low, this figure is high when compared to other vegetables. In addition to vitamin E, 100 grams of spinach also offers 9,377 IU of vitamin A, and 28.1 mg of vitamin C. While other nutritional content includes 558 mg of potassium with 2.2 grams of fiber.

6. Red bell pepper

Besides being very high in vitamin C, red bell peppers are rich in vitamin E. In 100 grams of raw red bell peppers, there are 1.6 mg of vitamin E. Red peppers also have vitamins K1 and B6, as well as potassium and folate. Although it contains folate, its consumption in pregnant women is recommended so as not to overdo it.

7. Kiwi

The highest nutrient content in kiwi is vitamin C, which is as much as 64 mg. But this fruit can also provide vitamin E as much as 1.5 mg per 100 grams. Yellowish green-skinned fruit is also easily processed and consumed. You can enjoy it whole kiwifruit, or process it into juice or add it to cereal.

8. Lobster

When you eat 100 grams of lobster, you will get about 1 mg of vitamin E. This amount is quite small when compared with other foods. But lobster is also rich in other nutrients. For example protein, vitamin A, calcium, and iron. As seafood, lobster is famous for being high in calories. The number reaches 129 calories in each 145 grams. Therefore, consumption should also be limited so as not to endanger health.

In addition to the four types of food above, there are still many food sources that contain vitamin E. Given the important role of vitamin E for the body, you should start to include foods that contain vitamin E in your diet every day. Vitamin E supplementation should be consulted by a doctor, including the recommended dosage.

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