Health Information - Just like other types of vitamins, vitamin E has many benefits in terms of maintaining a healthy body, as well as overcoming various diseases that afflict the body. To feel the benefits of vitamin E, you can get it through a number of fruits and foods. So, what fruits and foods contain vitamin E?
Benefits of Consuming Fruits and Foods Containing Vitamin E
Vitamin E is a vitamin that is an antioxidant. Therefore, this vitamin plays a very important role in counteracting free radicals that can damage body cells, causing chronic diseases such as cancer, stroke, and heart attack.
In addition, the benefits of consuming foods containing vitamin E are also related to improving the immune system, maintaining healthy skin, maintaining brain function, helping the blood clotting process, and many other great benefits.
15 Fruits and Foods Containing Vitamin E
Adequate intake of vitamin E will have a positive impact on body health. The following is a list of fruits and foods that contain vitamin E for you to consume regularly.
1. Spinach
Spinach is a type of vegetable that
contains a lot of vitamins, including vitamin E. Spinach contains about 41.4 mg
of vitamin E, so it has a big contribution to meet the daily needs of vitamin
E.
In addition to vitamin E, spinach also contains antioxidants in the form of flavonoids and carotenoids that function to ward off free radicals that can damage body cells.
2. Paprika
Vitamin E can also be found in bell peppers. Bell peppers account for about 10 percent of the total daily requirement of vitamin E.
Vitamin E contained in paprika is an antioxidant, so it is effective in warding off free radicals. Not only that, the content of beta carotene and zeaxanthin makes paprika also function to maintain heart health.
In addition to warding off free radicals and treating heart health, consuming paprika is also claimed to be able to prevent type 2 diabetes (diabetes mellitus), and protect the eyes from the risk of cataracts and retinal damage.
3. Avocado
The fruit that is often used as juice is also rich in vitamin E, which is 21 percent of the total nutritional content in it. This makes avocados have many benefits for the body, such as maintaining healthy bones and skin.
Avocados are also enriched with anti-inflammatory phytosterols (beta sitosterol, stigmasterol), and carotenoid antioxidants. The content of omega-3 fatty acids in avocados also makes this fruit good for the heart.
4. Tomato
Tomatoes are one of the fruits and foods that contain vitamin E. The benefits of tomatoes with vitamin E include maintaining healthy skin, and preventing cardiovascular diseases such as heart disease and stroke.
In addition, tomatoes are also considered effective in lowering bad cholesterol (LDL) levels and preventing blood clots. Meanwhile, tomatoes also act as phytonutrients and antioxidants that can ward off free radical attacks.
5. Chicken Eggs
The content of vitamin E in chicken eggs reaches 1.03 mg or 7 percent of the total nutritional content possessed. Consuming chicken eggs regularly in an ideal amount will certainly have a positive impact on body health, including protecting the body from the risk of chronic diseases.
6. Sunflower Seeds
Sunflower seeds or what we call 'kuaci' are also a good source of vitamin E for the body. In fact, half a glass of sunflower seeds can contribute 82 percent of the total daily vitamin E requirement.
In addition, consuming sunflower seeds or kuaci can also ward off free radicals, maintain heart health, and prevent arthritis. Although only as a snack, who would have thought that the benefits of sunflower seeds are very large, right?
7. Almonds
The type of nuts that are often used as additional compositions in chocolate and cakes turns out to also store the benefits of vitamin E. Yes, one glass of almonds contains about 26.2 mg of vitamin E. The benefits of almonds are many, ranging from preventing premature aging, regulating cholesterol levels, to protect the body from free radical attack.
8. Shrimp
Do you like eating shrimp? Make no mistake, this seafood is also a food that contains vitamin E. Shrimp is able to meet 18 percent of daily vitamin E needs. Eating shrimp regularly can make you feel the various benefits of vitamin E, such as maintaining healthy skin, increasing immunity, and improving blood circulation.
In addition, shrimp also has carotenoid antioxidants which serve to ward off free radicals so that the body is free from cell damage.
9. Kiwi
Fruit that has a sour taste is identical to the content of vitamin C. Even so, you can still get the benefits of vitamin E by eating kiwi. Yes, a kiwi saves about 1 mg of vitamin E which is beneficial for the skin to stay young, it also boosts the body's immune system.
Not only vitamins C and E, kiwi is also enriched with a number of other nutritious substances such as potassium, magnesium, and calcium.
10. Broccoli
Broccoli must be on your healthy menu list. This type of vegetable contains various vitamins and nutrients, including vitamin E. The content of vitamin E in broccoli can meet 15 percent of the total daily vitamin E requirement.
The health benefits of broccoli include detoxification, and lowering of bad cholesterol (LDL) which has the potential to cause cardiovascular diseases such as heart disease.
11. Olive Oil
If you've been using palm oil for frying, try replacing it with olive oil. Although the price is more expensive than regular oil, olive oil tends to be healthy and has many benefits in it.
This is because olive oil contains a number of vitamins, one of which is vitamin E. The content of vitamin E in olive oil reaches 18 percent of the total nutritional content in this olive oil. Olive oil is efficacious to counteract oxidative stress which is the beginning of cancer cells.
12. Carrot
Carrots, which are identical to vitamin A, are actually one of the foods that contain vitamin E. One carrot contains 5.6 percent of vitamin E in it. Carrots are also enriched with natural fiber so it is good for digestion. In addition, the content of beta carotene in carrots helps the body to fight cancer, constrict blood vessels, and prevent heart disease.
13. Salmon
The next food containing vitamin E is salmon. Fish commonly found in Japanese food, this sushi has a very high vitamin E content. In fact, consumption of 3 ounces of salmon is enough to meet the daily needs of vitamin E for the body.
Salmon is also enriched with antioxidants that function to reduce oxidative stress that triggers the growth of cancer cells, as well as increasing levels of bad cholesterol (LDL) which is the forerunner of heart disease.
14. Pumpkin
Don't forget to include pumpkin in your healthy menu if you want to experience the benefits of vitamin E. Consuming pumpkin can fulfill 6 percent of your daily vitamin E intake. Pumpkin is effective in helping the body maintain blood oxidation, lowering LDL levels, and facilitating the digestive system because pumpkin is also rich in fiber.
15. Tofu
As Indonesians, tofu has become a food that we almost consume every day. Foods made from soybeans are foods that contain vitamin E, exactly 5.3 percent for every 100 grams of it.
Consuming tofu regularly will have a positive impact on your body's health, such as warding off free radicals and maintaining healthy skin.
That's the list of foods that contain
vitamins for you to know. It should also be remembered that the intake of
vitamins must also be balanced by the intake of vitamins and other nutritional
substances. In addition, sports activities and adequate rest are also needed to
maximize your body's health care.