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Healthy Food Sources of Vitamin E to Combat Free Radicals

Sources of vitamin E can be obtained from various foods. Vitamin E consists of a group of fat-soluble substances with antioxidant effects. This vitamin helps protect body tissues from damage caused by free radicals, also plays a role in preventing aging, and keeps the immune system strong against germs. The importance of this vitamin E for the body makes you need to look at any food that can be a source of vitamin E. Vitamin E is needed in sufficient levels so that the body can function normally. Vitamin E is an antioxidant that protects body cells from free radicals. Lack of this vitamin can make the body more at risk of infection, muscle weakness or reduced vision quality. The average daily requirement of vitamin E for adult men is 4 milligrams per day while for women it is 3 milligrams per day. Vitamin E intake of 15 milligrams per day in adults is still considered normal. Generally rare people who experience vitamin E deficiency because this vitamin is contained in almost all foods. However, some foods have a higher vitamin E content. Listed below are various food sources of vitamin E which are rich in alpha-tocopherol, which is the most active form of vitamin E, with the following levels:
  • 24 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 grams of canned pumpkin contains 2.6 milligrams of alpha-tocopherol.
  • 125 grams of asparagus contains 2.2 milligrams of alpha-tocopherol.
  • 85 grams of swordfish contains 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 of soybean oil contains 1.1 milligrams of alpha-tocopherol.
  • One medium-sized tomato contains 0.7 milligrams of alpha-tocopherol.
  • Half an avocado contains 2.1 milligrams of alpha-tocopherol.
  • Medium-sized kiwifruit contains 1 milligram of alpha-tocopherol.
  • 85 grams of octopus contains 1 milligram of alpha-tocopherol.
  • 85 grams of lobster contains 0.9 milligrams of alpha-tocopherol.
  • 85 grams of dried cod contains 0.8 milligrams of alpha-tocopherol.
  • Half a cup of black berries contains 1.6 milligrams of alpha-tocopherol.
  • One tablespoon of corn oil contains 1.9 milligrams of alpha-tocopherol.
Besides being rich in vitamin E, the fruits above are also generally rich in vitamin C which will then work together with vitamin E and other antioxidants. Vitamin E absorption will be more maximal if taken together with fat. Conversely, impaired fat absorption due to certain diseases, such as liver disease, can cause vitamin E deficiency. In addition, meeting the needs of vitamin E from fresh foods is more beneficial than taking supplements, because it has the potential to interact with several types of drugs, such as anticoagulants or antiplatelet drugs. Therefore, consult your doctor before taking vitamin E. supplements. Antioxidant supplements are also recommended not to be consumed during chemotherapy or radiotherapy in the treatment of cancer. This supplement can reduce the effectiveness of therapy by inhibiting damage to cancer cells. In the end, if you have a hard time remembering vitamin E foods, just make sure you eat healthy foods with balanced nutrition that is rich in fruits and vegetables, and whole grains.


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