Healthy Food Sources Of Vitamin E To Fight Free Radicals – Health and Beauty
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Sources of
vitamin E can be obtained from a variety of food. Vitamin E consists of a group
of fat soluble substance with antioxidant effects. This vitamin helps to
protect body tissues from damage caused by free radicals, also serves to
prevent aging, as well as keeping your immune system strong to fight germs. The
importance of vitamin E is to the body making you need to observe any food can
be a source of vitamin E.
Vitamin E
is required in sufficient levels so that the body can function normally. This
is the vitamin E antioxidant that protects cells from free radicals. This
vitamin deficiency can make the body more at risk of getting infected, weak
muscles or reduced quality of vision.
The daily requirements
of vitamin E on average grown man is 4 milligrams per day for women is 3
milligrams per day. Intake of vitamin E is 15 milligrams per day in adults are
still considered normal. Generally rarely people experiencing a shortage of
vitamin E because this vitamin is present in almost all food. However, some
types of foods contain higher vitamin E.
Below are a
variety of food sources of vitamin E which is rich in alpha-tocopherol, the
most active form of IE vitamin E, simply applied the following:
- 24 seeds almonds contain 7.4 milligrams of alpha-tocopherol.
- 35 grams of sunflower seeds contain 8.4 milligrams of alpha-tocopherol.
- 225 grams of cooked spinach contains 6.7 milligrams of alpha-tocopherol.
- 225 g canned pumpkin contains 2.6 milligrams of alpha-tocopherol.
- 125 grams of asparagus contains 2.2 milligrams of alpha-tocopherol.
- 85 grams of swordfish contain 2.1 milligrams of alpha-tocopherol.
- A raw mango contains 1.9 milligrams of alpha-tocopherol.
- 90 grams of boiled broccoli contains 1.9 milligrams of alpha-tocopherol.
- One tablespoon soybean oil contains 1.1 milligrams of alpha-tocopherol.
- One medium-size raw Tomatoes contain 0.7 milligrams of alpha-tocopherol.
- Half avocado fruit contains 2.1 milligrams of alpha-tocopherol.
- Medium size kiwifruit contains 1 milligrams of alpha-tocopherol.
- 85 grams of Octopus contains 1 milligrams of alpha-tocopherol.
- 85 grams lobster contains 0.9 milligrams of alpha-tocopherol.
- 85 grams of dried codfish contains 0.8 milligrams of alpha-tocopherol.
- A half cup of black berries contain 1.6 milligrams of alpha-tocopherol.
- One tablespoon of corn oil contains 1.9 milligrams of alpha-tocopherol.
Besides
being rich in vitamin E, is generally well above fruits rich in vitamin C which
will then work closely with vitamin E and other antioxidants.
The
absorption of vitamin E will be more optimally if consumed along with the fat.
Conversely, impaired fat absorption due to certain diseases, such as liver
disease, can lead to a deficiency of vitamin e.
In
addition, sufficient vitamin E needs of the fresh food is more beneficial than
taking any supplements, because potentially interact with some types of drugs,
such as anticoagulants or antiplatelet drugs. Therefore, consult first to a
doctor before taking vitamin E supplements.
Antioxidant
supplements are also advised not to be consumed during undergoing chemotherapy
or radiotherapy treatment for cancer. This supplement can reduce the
effectiveness of the therapy by inhibiting damage cancer cells.
In the end,
if you feel the hassle to remember the food-food source of vitamin E, just make
sure You eat healthy food with balanced nutrient-rich fruits and vegetables,
and whole grain.