Vitamin E is a fat-soluble vitamin. It is very important for the immune system and body functions. Another benefit is preventing narrowing of the arteries and strengthening red blood cells. Seeing its function, its use is very crucial for health because it can prevent diseases due to blood clots such as heart failure, or strokes etc.
Vitamin E works as an antioxidant that can fight free radicals so as to prevent damage to body cells.
So, how much does one need for vitamin E to get that great benefit? For adults, you need 11 mg of vitamin E every day. Some people take vitamin E supplements because they want to avoid dangerous diseases such as hypertension and cancer. However, there is no scientific evidence that consuming supplements can be beneficial to prevent cancer even if consumed in large quantities can be dangerous.
Therefore, the best way to get a supply of vitamin E for the body is to consume foods high in vitamin E.
The List of Foods High In Vitamin E
1. Almonds
This is a nutrient-rich food. Among the nutrients contained in it are vitamin E, vitamin B complex, zinc, potassium, calcium, magnesium, and iron. If you consume 1 cup of almonds, you get 7 mg of vitamin E. This is half the amount you need every day.
2. Broccoli
Broccoli is a nutrient-rich vegetable and is well-known as a storehouse of folic acid which is very good for pregnant women. In addition, broccoli is also rich in vitamins K, A, and C, antioxidants, and calcium.
If you want to get lots of vitamin E to prevent cancer, then consume broccoli every day.
3. Mango
Furthermore, foods rich in vitamin E are mangoes. Among the nutrients contained in mangoes are vitamin A, vitamin C, fiber and potassium. Mango is a sweet fruit, and acid with various benefits for the body.
4. Hazelnuts
Hazelnuts are a healthy food because it is rich in minerals. Also known as filberts are rich in minerals such as calcium, fiber, iron, and monounsaturated fatty acids. To get 4 mg of vitamin E you must consume at least 21 kernels every day.
5. Canola oil
Canola oil is well-known as a healthy oil that is rich in monounsaturated fatty acids and omega 3 fatty acids. Not only that, but canola oil is also rich in vitamin E. To get vitamin E, you can enter this oil into salads or as an oil for cooking .
6. Kiwifruit
Kiwifruit has a sweet and sour taste. This taste cannot be separated from the high content of vitamin C. In addition to vitamin C, the kiwi also contains calcium, potassium, and magnesium. One medium-sized kiwi fruit only contains 1 mg of vitamin E. But you don’t just rely on vitamin E, because this fruit is also rich in fiber, and low in calories.
7. Peanut Butter
This is a healthy food full of magnesium, niacin, protein, and zinc. To get 3 mg of vitamin E you can just eat two tablespoons of peanut butter. If you buy in a supermarket, choose sugar-free peanut butter.
8. Sunflower Seeds
One more nutrient-rich grain. Sunflowers are loaded with nutrients because they are rich in iron, potassium, iron, zinc, folate, monounsaturated fats and fiber. If you spend one sunflower, you have a supply of about 7 mg.
9. Spinach
It cannot be denied that spinach is a green vegetable that is rich in benefits. Spinach is a source of minerals and vitamins. The benefits of spinach are very much, you can refer to our writing about health benefits spinach.
Spinach vegetables are also rich in fiber and low in calories so it is good for a diet, especially when it is included in the list of foods high in vitamin E.
10. Tomatoes
These are vegetables and some call them fruit. Tomatoes are rich in vitamin A, fiber, vitamin C, and potassium. One cup of tomato can produce 4 mg of vitamin C. This is a vegetable that always complements the taste of food.
Source: verywellfit.com
