What has vitamin E? ——Top 10 foods rich in vitamin E
Vitamin E is a powerful antioxidant that protects cells from free radical damage and delays aging while supporting the immune system and skin health. With the popularization of the concept of healthy eating, the intake of vitamin E has become the focus of many people's attention. The following is a list of vitamin E-rich foods mentioned in hot topics on the Internet in the past 10 days, as well as an analysis of their nutritional value.
1. The role and recommended intake of vitamin E
The recommended daily intake of vitamin E is 15 mg (approximately 22.4 IU) for adults. It is widely found in natural foods, especially in vegetable oils, nuts and green leafy vegetables.
2. Top 10 foods rich in vitamin E
| food name | Vitamin E content (per 100g) | Other nutrients |
|---|---|---|
| wheat germ oil | 149 mg | Rich in Omega-3 fatty acids |
| Almonds | 26 mg | High protein, dietary fiber |
| sunflower seeds | 35 mg | Magnesium, Selenium, Healthy Fats |
| hazelnut | 15 mg | monounsaturated fatty acids |
| spinach | 2 mg | Iron, Vitamin K |
| avocado | 2.1 mg | Healthy fats, potassium |
| olive oil | 14 mg | antioxidant polyphenols |
| Broccoli | 1.5 mg | Vitamin C, folic acid |
| peanuts | 8 mg | protein, niacin |
| cod liver oil | 20 mg | Vitamin A, D |
3. How to take vitamin E efficiently?
1.diverse diet: Mix in nuts, seeds and vegetable oils to avoid deficiency from one source.
2.low temperature cooking: Vitamin E is easily damaged by high temperatures, so it is recommended to cook it cold or stir-fry at low temperature.
3.With Vitamin C: Such as citrus fruits, which can enhance the antioxidant effect.
4. Recent Hot Discussions: Vitamin E and Beauty and Health
In the past 10 days, discussions on "Vitamin E for anti-aging" and "internal and external beauty treatments" have soared on social platforms. For example:
- Xiaohongshu users share the moisturizing formula of "Vitamin E Capsule Mixed Cream";
- Health bloggers recommend "Almond + Spinach Salad" as a daily vitamin E supplement meal.
5. Things to note
Excessive intake of vitamin E (more than 1000 mg/day) may increase the risk of bleeding. It is recommended to supplement through food first. If you need to take supplements, you should consult your doctor.
By properly combining the above foods, you can not only meet your daily vitamin E needs, but also obtain other synergistic nutrients to comprehensively improve your health.
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