Foods that contain Vitamin E Source – source of vitamin E (alpha tocopherol) can be found on all types of food. Ranging from fruit, vegetables, vitamin E nuts, wheat/cereals, eggs, poultry, beef, and vegetable oils. Vitamin E is an antioxidant that can be said is very important for the body, because she is able to protect us from the bad influence of free radicals.
With the consumption of food bervitamin E, then our immune system immune awake, risen, and even the very useful for maintaining healthy skin. Vitamin E include type of fat-soluble vitamins. Our body basically requires the intake of vitamin E 60 – 75 IU (international units) a day ... Excess consumption of food bervitamin E is also not good for the health.
Therefore, to meet the needs of vitamin E daily to taste only. Specifically for children and pregnant women who are currently contains vitamin E consumption, should consult beforehand to doctors or experts. In addition to acquire it from a multivitamin, you can also eat some of the foods that contain high vitamin E source here.
Foods Containing High Sources Of Vitamin E
1. Sunflower Seeds
Do you love eating kwaci of sunflower seeds? If like it's worth a keep because sunflower seeds contain high vitamin E. Any consumption of half a glass of sunflower seeds, then being able to fullfill the needs of 82% vitamin E daily. Aside from being a source of vitamin E, sunflower seeds also contain natural minerals such as magnesium and selenium. So don't miss out on this delicious snacks when you more relaxed.
2. Asparagus
Asparagus is a plant which is shaped like a spear. This one is pretty well known plant in the area of Japan, the United States and Europe. While in our own country, asparagus is still a commodity imports. With the consumption of asparagus 1 stick, then you could fullfill the needs of vitamin E of 18% a day.
3. Almond
Who is not familiar with almonds? Usually this type of beans consumed along with other breads and snacks. Every one cup small consumption of almonds you get sufficient vitamin E intake amounted to 16.3 mg. It tastes savory and delicious, perfectly suited to this type of beans when we make healthy snacks as beloved family.
4. Spinach
Green vegetables including spinach containing varied nutrition. This vegetable has a high antioxidant content in the form of flavonoids and carotenoids. After examined more deeply, it also includes spinach vegetable containing high vitamin E. The spinach was able to fullfill the needs of natural vitamin E of 41.4 mg for the body.
5. Switzerland Mustard
Hear the name ' swiss ' mustard may still sound familiar in the ear. Indeed this type of vegetable is quite popular in Indonesia yet, but actually it's been consumed in various parts of the world. Sawi Switzerland has a large black rod with small green leaves. Consumption of a mustard Switzerland alone can suffice the needs of vitamin E of 28.8 mg.
6. Radish
Radishes not only include foods that contain vitamin E alone, but these vegetables also have a high calcium content. This makes the calcium content of radish has a pretty bitter. In Indonesia may use turnips for cooking is still very rare. But for other Asian countries such as Japan, China, and Korea became ingredient enough demand by society. A vegetable turnip able to fullfill the needs of vitamin E of 17.9% of the total daily.
7. Fruit bits
The fruit is a bit high in vitamin E contains the kinds of tubers. The color purple on the bit becomes sign bit fruit that is a source of vitamin E. The consumption of a single bit a day can suffice the needs these vitamins of 38.7%. You can eat the fruit bits in the form of salads or mixed fruit juice.
Read more: benefits of the fruit bits for the health
8. Kale
In Indonesia it is called kale with a variety of names, ranging from kalean to you guys. Green vegetables has a short stem with the leaves are being widened. Despite only being able to fullfill the needs of vitamin E by 5% per day, but kale is very good for sufferers of heart disease. For patients with heart, it's good the consumption of kale by way of mengukusnya.
9. Chilli
Foods that contain vitamin E is chili. The content of vitamin E in the chili is very high, even being able to even meet the 40% daily needs. In addition it also has deposits of chilli can ease the capcaisin symptoms of inflammation. Pull it again, even though the spicy chili is beneficial to prevent arthritis and psoriasis.
10. Peanuts
Many people who avoid peanuts due to consider it as a source of evil fats for the body. The consumption of nuts is considered could lead to the emergence of acne. But once observed, it turns out that peanuts contain high vitamin E source sufficient to 20% of daily needs. In addition it contains vitamin E, peanuts also have compound folate, niacin, manganese, and a good protein to build body cells.
11. Bell Peppers
Paprika pepper still in keluargan-pendowoharjo village (oops! hehe). Still compatriots with Chili, peppers have a sense of the diverse flavors spicy and sweet flavor is also in accordance with the type of paprikanya. This vegetable is able to donate to the needs of more than 10% of daily vitamin E requirements. With regular consumption of paprika, the content of beta carotene and zeaxanthin is also quite helpful for preventing heart disease.
12. Shrimp
Speaking of the food contains vitamin E, seeming to not complete it feels like if I do not mention the shrimp. Source of vitamin E in the shrimp is able to fullfill the needs of 18% daily for the body. Pull it again, its content of astaxantin capable of preventing degenerative diseases. Therefore, konsumsilah shrimp on a regular basis in order to keep the body healthy and fit.
13. Tomato
Not only the shrimp, tomatoes also include foods that contain high vitamin E. Sometimes the content of vitamin E is utilized to make a facial mask. These vitamins are combined perfectly with likopen capable of enlightening, toning, and even whiten face skin. As for health, the content of nutrients in tomatoes is useful for preventing bone disease in the elderly.
Read more: benefits of tomato fruit for health
2. Avocado
Benefits of avocado for the health is absolutely huge. This fruit has vitamin E could fullfill the needs of daily of 21%. The benefits of the vitamin could prevent the presence of inflammation in the body. In addition the content of phytosterols (beta-sitosterol, stigmasterol), anti oxidant carotenoids (lutein, neoxantin, neochrome, beta cryptoxantin, and flavonoids epicathein) is very good for keeping the body's immune system.
15. Kiwi
Kiwi fruit are more known as a source of vitamin c. vitamin E but it is also able to fullfill the needs of 7% daily. The benefits of kiwi fruit complete enough, ranging from preventing degenerative diseases up to increase the body's immune. You can eat kiwi fruit directly or turn it into a fresh juice.
Foods that contain Vitamin E Other
16. Bran (bran rice): each gram contains vitamin E 118 5.8 mg
17. wheat Bran: every 58 gram containing vitamin E 0.8 mg
18. Quinoa: per 170 grams contain vitamin E 4.1 mg (21%)
19. Krisantenum: per 100 grams contains 2.5 mg of vitamin E
20. Coriander leaves: every 100 grams contains 2.5 vitamin E
21. Chicory: every 100 grams of contained 2.3 mg vitamin E
22. Watercress: every 100 grams of contained 1.0 mg vitamin E
23. Broccoli: every 100 grams has 1.6 mg vitamin E
24. Dandelion Green: per 100 grams contains 3.4 mg vitamin E
25. Peanut butter: each 2 tablespoon contains 13.8 mg
26. Vegetable carrot: a can fullfill needs 5% vitamin E
27. Beans: able to fullfill the needs of 4% vitamin E daily
28. Green Onions: contains 3% vitamin E daily
29. Olive oil: can sufficient 18% vit E daily needs
30. The olives: can sufficient vitamin E needs 15%
31. Know: every 100 grams are able to fullfill the needs of 5% vitamin E
32. Pumpkin: pumpkin consumption sufficient intake of vitamin E 6%
33. pecan nuts: source of vitamin E could fullfill the needs of 7%
34. Pine Nuts: contains 13 calories with 1% vitamin E needs
35. canola oil: sufficient vitamin E daily needs 12%
36. Dried Oregano: give your intake of vitamin E 1% daily
37. Kuaci pumpkin seeds: a high source of vitamin E which is capable of sufficient 225% of the daily needs.
38. pistachio nuts: can sufficient 11% vitamin E daily needs.
39. salmon: every 3 onsnya able to fullfill the needs of daily adult.
40. The seaweed: good for sufficient vitamin E needs of pregnant women.
41. The fruit berry: contain antioxidants that can help performance of vitamin E in protecting the immune system.
Side Effects Of Excess Vitamin E
Although the food contains vitamin E above has many benefits, but when consumed excessively later is not good. Consumption in the dosage will cause side effects such as:
-On sufferers of heart, stroke, hypertension, diabetes, and the like can lead to sudden death
-The appearance of the abdominal muscles, cramps, headache, nausea, diarrhea, and many more.
How complete, isn't it? sebnarnya many more foods that contain vitamin E other. It's good to consult in advance appropriate dosisi to the doctors or experts. Thus, the effects of excess vitamin E won't attack you. Good luck!
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