10 Vegetables and fruits that are rich in vitamin e

Many foods are rich in vitamin E, which you can consume and are also very healthy for the body. This is supported by research that shows that this vitamin lowers a person's risk of developing cancer, stroke, high blood pressure, and heart disease. Check out more information about vitamin E below.

The function of vitamin E for the body

Vitamin E has an antioxidant function, which is to prevent cell damage from free radicals, which are usually produced when the body is exposed to UV rays, cigarette smoke, and pollution, which are the main causes of various cancers.

Then, vitamin E has an immune function, which protects against disease. Reporting from Live Strong, this vitamin is good for elderly people and people with HIV / AIDS to boost immunity.

This vitamin also plays a role in maintaining the health and function of various cells in the body. In addition, this vitamin helps balance vitamin K which functions to clot blood.

What are some foods rich in vitamin E?

A daily vitamin E requirement of 15 milligrams (mg) is considered sufficient for adults. Meanwhile, children need 4 to 11 mg of vitamin E every day. Fortunately, many foods are rich in vitamin E, so you can meet your daily intake needs. You really don't need vitamin supplements if your diet is nutritionally balanced.

So what are the food sources that are rich in vitamin E? Check out the ten types below.

Almonds. Consuming one ounce of almonds is equivalent to 7.4 mg of vitamin E. In addition, these nuts contain vitamin B complex, potassium, and iron. You can also consume them such as processed almond milk or almond oil.
Kuaci. Dried herbs, sesame seeds, and pumpkin seeds also contain the same vitamin. In fact, consuming a quarter of a glass of water can almost meet 95% of your daily vitamin E needs.
Spinach. Apart from vitamin E, this vegetable also contains other important vitamins and minerals that the body needs.
Turnip green. Even though it tastes a bit bitter, green radishes contain folate and vitamin K, vitamin A, vitamin C, and of course vitamin E. Eating green radishes can meet 12% of your daily needs.
Wheat seed oil. Consuming one spoon of your wheat germ oil can meet 100% of your daily needs. Apart from that, olive oil also contains 5 mg of vitamin E.
Hazelnuts. Eating one ounce of hazelnuts can meet 20% of your daily needs. You can eat it as a snack or a coffee mixture if it's mashed.
Avocado. Half a piece of avocado is equivalent to 2 mg of vitamin E. Besides being able to be used as juice, avocado can be enjoyed with plain bread or eaten directly.
Broccoli. This vegetable is very well known among the list of healthy foods. Consuming a cup of broccoli stew can meet 4% of your daily needs.
Mango. Apart from being rich in vitamins, mangoes also contain potassium and fiber. Consume a cup of mango juice equivalent to 1.5 mg of vitamin E.
Tomato. Despite having a low caloric value, tomatoes contain potassium, vitamin A, and of course vitamin E. Eating a cup of tomatoes is equivalent to one mg of vitamin E.