Vitamin E is needed to maintain the immune system, as well as maintain healthy skin and eyes. Vitamin E is also widely known as an antioxidant that counteracts cell damage in the body.UTo complete your daily nutritional needs, you need eat foods that contain vitamin E.
Adults are advised to get vitamin E intake of about 15 mg per day. Higher doses are recommended for consumption by pregnant and lactating women, which is around 19 mg per day.
Foods Containing Vitamin E
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 debated and their effectiveness has not been proven.
Experts assess, the supplement is only effective in people who are proven to have vitamin E deficiency. Some groups who are prone to vitamin E deficiency include those who do low-fat diets, have digestive problems and suffer from cystic fibrosis.
Given the important role of vitamin E for the body, it is important for you to know the types of foods that can provide intake of foods that contain vitamin E naturally. Here are some of them:
- Eggs and chickenFoods that contain vitamin E that are easily found everyday are eggs and chicken meat. Each chicken egg contains 155 kilocalories per 100 grams contains a variety of nutrients, including vitamin E. There is about 1.03 mg or about 7% of vitamin E of the total nutrition in eggs. In addition to 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, the content of vitamin E in chicken meat is relatively low compared to eggs.
- PeanutsEvery 100 grams of peanuts contains 570 kilocalories with a variety of nutrients such as vitamin E, B vitamins, 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, such as boiled or roasted. Besides being eaten directly, peanuts can also be processed and used as cooking oil or converted into peanut flour.
- AvocadoAvocados contain various nutrients, such as vitamin E, vitamin B, vitamin C, vitamin K, and potassium. There is also a content of monounsaturated fatty acids, oleic acid, and antioxidants that can fight free radicals. skin health.
- Sunflower seedEven though they look 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 cancers. Sunflower seed oil can be used for cooking or used as an oil for massage. and helps treat skin disorders such as psoriasis, heal wounds, and arthritis.
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 list every day. Consumption of vitamin E supplements should be consulted by a doctor, including the recommended dosage.
