Vitamin E is a powerful antioxidant that helps protect cells in the body from oxidative stress. Getting enough Vitamin E every day is essential if you want to build and protect your immune system, nourish your blood vessels, and keep your skin youthful. So what food is Vitamin E in? Please refer to the article and build yourself a menu rich in Vitamin E!.
Vitamin E is one of the important substances that play a big role in preventing oxidation and helping the body fight many harmful agents to health. In addition, It also helps maintain the circulatory system, improve wound healing and reduce perimenopausal symptoms in women.
It can be obtained from a variety of sources (natural or synthetic). However, the type of natural origin is much more appreciated than synthetic Vitamin E.
1. Why Should You Use Foods Containing Vitamin E?
In fact, Vitamin E can be provided by two main sources, natural and synthetic. In particular, Vitamin E of natural origin is considered to be better to supplement for the body.
There are many reasons why natural Vitamin E found in foods is more valuable than synthetic Vitamin E. May be mentioned as:
– Has higher biological activity: Vitamin E of natural origin contains d-alphatocophenol (which is the most biologically active Vitamin E) so it has a better effect than synthetic Vitamin E containing only dl-alphatocopherol.
It is estimated that if using synthetic Vitamin E to supplement the body, it will have to increase the dose by 50% to achieve the same effect as using natural Vitamin E.
– Safer: Using natural Vitamin E in foods is much safer than synthetic Vitamin E. So minimize the risk of allergies when using.
In addition, because Vitamin E is relatively stable to heat, does not decompose or change properties when processing foods at high temperatures, Vitamin E supplementation is effective with foods processed at high temperatures.
2. Top 10 Foods Rich in Vitamin E are Good for Health
Foods rich in Vitamin E are quite easy to find and use. Every adult needs 15mg of Vitamin E daily. You can take advantage of natural food sources around.
2.1. Sunflower Seeds
Sunflower seeds are the first answer to the question where is Vitamin E?. They are especially rich in Vitamin E and selenium. In 100g of sunflower seeds contain about 26.1mg of Vitamin E.
These substances act as antioxidants to protect the body’s cells against the damaging effects of free radicals, which play a role in reversing a number of chronic diseases. Additionally, Sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids, which also function as antioxidants.
In addition to the effect of beautifying the skin, eating Sunflower seeds properly also helps to lose weight effectively. Therefore, every day you should eat a few roasted sunflower seeds in your free time to supplement Vitamin E for the body.
When it comes to Vitamin E, many people immediately think of Almonds. They are very nutritious and rich in healthy fats, antioxidants, vitamins and minerals including Vitamin E. In 100g of Almonds contain up to 25.6 mg Vitamin E, 3.5g fiber, 6g protein good for health.
Almonds are an excellent source of the antioxidant Vitamin E, which helps protect against oxidative stress, which contributes to aging and diseases like cancer. The powerful antioxidants in Almonds are largely concentrated in the brown layer of the seed. For this reason, bare Almonds – peeled off – are not the healthiest choice.
A clinical trial in 60 male smokers found that taking about 84 grams of Almonds daily, over a four-week period, reduced oxidative stress by 23–34%. These findings support other studies that have found that eating Almonds with meals reduces several markers of oxidative damage.
You can eat Almonds directly or enjoy them through products such as: Almond oil, Almond milk, Macaroons,…
According to the USDA, one whole Avocado contains 4.16 milligrams of alpha-tocopherol. Alpha-tocopherol is one of the forms of Vitamin E, in 100g of Avocado contains 2.1mg of Vitamin E. Eating Avocado helps to beautify skin, stronger hair and can lose weight if used properly.
In addition to Vitamin E, Avocado also contains many other vitamins such as vitamins B, C, K, .. and other nutritious minerals. Therefore, Avocado is a food that experts recommend every day.
Although it contains a lot of Vitamin E, according to the recommendations of experts, we should only eat half an Avocado a day because in addition to Vitamin E, Avocados are not high in fat and calories. Therefore, you can combine eating avocados with other foods containing Vitamin E to ensure a sufficient supply of 15mg per day.
You can eat Avocado directly, salmon salad with Avocado…but up to half an Avocado. Use pureed Avocado to apply on the face once or twice a week, vitamin E in Avocado helps to smooth the skin and reduce pigmentation and freckles.
Broccoli is a favorite dish of many people, this is also a very nutritious vegetable. Broccoli is extremely rich in minerals, fiber and antioxidants. The Vitamin E content contained in 100g of Broccoli is about 1.5mg.
Although this Vitamin E content is not high compared to many other foods, but because of the great benefits that Broccoli has, it is always recommended by experts to use.
You can boil, make salad or stir-fry with fresh meats and shrimp to have delicious and nutritious dishes with Broccoli.
Spinach is a green leafy vegetable that originated in Persia. It belongs to the amaranth family and is related to the sugar beet. Moreover, it is considered to be very healthy as it contains many nutrients and antioxidants. In 100g of spinach provides 2.1mg of Vitamin E, you can supplement Vitamin E with this food without fear of obesity.
Eating Spinach is beneficial for eye health. Spinach is rich in Vitamin E, zeaxanthin and lutein, which help protect your eyes from damage caused by sunlight. In addition, some studies indicate that eating this vegetable has the effect of preventing macular degeneration and cataracts.
There are many ways to prepare Spinach. You can buy canned or fresh, eaten cooked or raw. It is delicious if eaten on its own or with other dishes.
2.6. Pumpkin Seeds
Pumpkin is known to be a food containing magnesium, a mineral that is good for the body. Pumpkin seeds have a white shell, the inner shell is dark green, containing a lot of Vitamin E, a vitamin good for the skin and eyes, 100g of Pumpkin seeds provides the body with 1.3mg of Vitamin E.
Vitamin E is another antioxidant in Pumpkin that helps protect against the harmful effects of free radicals and may reduce the risk of age-related diseases, such as Alzheimer’s disease. Vitamin E in Pumpkin seeds can help strengthen the protective film of the skin under the effects of ultraviolet rays, strengthen the retina to help bright and healthy eyes.
In addition, Pumpkin is also rich in Vitamin E. In 100g of Pumpkin will contain about 1.3mg of vitamin E, giving the body 9% of the Vitamin E needed per day. Pumpkin also contains a lot of Vitamins A, C and some minerals that are beneficial for blood circulation. Therefore, people with anemia to the brain, frequent dizziness and lightheadedness should add Pumpkin to their daily meal menu.
2.7. Olive Oil
Vitamin E is found in abundance in vegetable oils. Olive oil also contains a large amount of Vitamin E.
In 100g of olive oil will provide the body with about 14.4mg of Vitamin E, equivalent to 96% of the daily Vitamin E requirement. You can use Olive oil to fry foods add to salad every day.
2.8. Wheat Germ Oil
Wheat Germ Oil is extracted from the Germ of the Wheat kernel, which makes up only 2.5% by weight of the kernel. But this is where most of the most valuable nutrients of the grain are concentrated. .
Wheat Germ Oil is the food that contains the most Vitamin E, making it easy to provide your body with 100% of the Vitamin E needed each day.
In 100g of Wheat Germ Oil, there are 149mg of Vitamin E. This is the largest amount of Vitamin E found in a natural food that scientists have found. So, you should use Wheat Germ Oil to provide Vitamin E to the body quickly and easily.
Peanuts – familiar foods in daily meals. It is often used to make cooking oils, cakes, candies, peanut butter, jams or attractive sauces.
In 100g of Peanuts, there are about 8.3mg of Vitamin E and many other nutrients that help keep your body and heart healthy. You can roast Peanuts and then eat them directly as an attractive snack, or use as a seasoning for other dishes.
Shrimp is high in omega-3 fatty acids, and high in vitamins C and D. In fact, Vitamin E is also a prominent nutritional ingredient in Shrimp.
In 100g of Shrimp, our body will be provided with about 2.2mg of Vitamin E to nourish the body.
The way to eat Shrimp is also very diverse, you can steam, bake or combine with other foods to create attractive dishes with Shrimp.
It can be seen that Vitamin E has an extremely important effect on health and beauty, especially for women. Supplementing Vitamin E with natural foods is the safest way to protect health and reverse skin and eye diseases, with the 10 recommended foods high in vitamin E above.
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