Vitamin E is one of the nutrients that can help maintain the body’s immune system and play a role in the wound healing process. Because of these benefits for the body, you are advised to include foods containing vitamin E in your daily menu. Let’s take a look at some recommended foods that contain vitamin E below!
What Is Vitamin E?
Vitamin E is a fat-soluble vitamin that belongs to the micronutrient group. This means that this vitamin requires the help of fat to be properly absorbed by the body. That is why many foods that are sources of vitamin E, such as nuts and vegetable oils, naturally also contain healthy fats.
Vitamin E comes in eight forms of compounds, but the most active and beneficial form for the human body is alpha-tocopherol. This compound acts as a powerful antioxidant that protects the body’s cells from damage caused by exposure to free radicals.
How Much Vitamin E Is Needed Daily?
Based on the Recommended Dietary Allowance (RDA) established by the Ministry of Health of the Republic of Indonesia, adults need approximately 15 milligrams of vitamin E per day. This requirement can generally be met by regularly consuming a variety of foods that are sources of vitamin E, without having to rely on supplements.
It should be noted that vitamin E deficiency in healthy people is relatively rare. This condition usually occurs in individuals who have impaired fat absorption or certain metabolic disorders, rather than simply due to dietary patterns.
Benefits of Vitamin E for the Body
As previously mentioned, vitamin E offers numerous benefits for maintaining health, ranging from helping to maintain the body’s immunity, supporting skin, eye, nerve, and hormone health, to supporting the wound healing process and enzyme activity. Here is the complete summary:
- Maintaining the body’s immunity - Vitamin E enhances immune cell responses to infections and diseases, making the body more resistant to external threats.
- Maintaining skin health - As an antioxidant, vitamin E protects skin cells from exposure to UV rays and free radicals, while also supporting natural skin regeneration.
- Supporting eye and nerve health - Adequate vitamin E intake plays a role in maintaining nerve function and retinal health so that they can function optimally.
- Promoting heart health - Several studies have shown that consuming foods rich in vitamin E may potentially reduce the risk of heart disease and stroke.
- Supporting cognitive health - Vitamin E acts as an antioxidant in nerve tissue and may help slow cognitive decline, including reducing the risk of Alzheimer’s disease.
- Helping the wound healing process - Vitamin E supports enzyme activity and accelerates the regeneration of damaged tissue.
Foods That Contain Vitamin E
The benefits of vitamins for the body can be obtained by consuming certain foods that are rich in vitamin E, such as:
1. Avocado
Avocado is one of the recommended foods that are high in vitamin E. This is because one serving of this fruit is estimated to contain 2 milligrams of vitamin E, equivalent to 14% of the total daily requirement.
Furthermore, this low-sugar fruit also contains vitamins B, C, and K, potassium, and omega-9 fatty acids, which are beneficial for the body, particularly in fighting exposure to free radicals.
As a tip, you can consume avocado directly or add it to salads.
2. Spinach
In addition to fruits, various types of vegetables are also sources of vitamin E, one of which is spinach. It is known that 100 grams of spinach contains approximately 2.03 milligrams of vitamin E, equivalent to 13.5% of the total daily vitamin E requirement.
Moreover, this green vegetable also contains iron, fiber, and folate, which can help facilitate bowel movements, lower cholesterol levels, and support fetal growth and development.
3. Peanuts
The next food containing vitamin E is peanuts. It is estimated that 100 grams of peanuts contain 8.3 milligrams of vitamin E, allowing them to fulfill 56% of the total daily requirement.
Not only that, peanuts also contain vitamin B, fiber, and various minerals, so this food can help prevent cell damage caused by exposure to free radicals and maintain heart, gallbladder, and blood sugar health. To obtain these benefits, you can prepare peanuts by boiling or roasting them.
Read also: 12 Foods High in Vitamin C and Their Health Benefits
4. Sunflower Seeds
Sunflower seeds are another alternative food containing vitamin E. This is because 100 grams of sunflower seeds contain approximately 35.17 milligrams of vitamin E, making them one of the highest sources of vitamin E among seeds.
Furthermore, sunflower seeds also contain vitamin B1, vitamin B6, iron, and zinc, which can help support heart health and reduce chronic inflammation. You can consume them directly without cooking them or use them as a topping for oatmeal, yogurt, or salads.
5. Almonds
Almonds are a type of nut rich in benefits, particularly as a natural source of vitamin E. In 28 grams, or approximately 23 almonds, there are around 7.3 mg of vitamin E, enough to fulfill more than 40% of the daily vitamin E requirement for adults.
Regular consumption of almonds can help meet the body’s vitamin E requirements, which are essential for maintaining healthy skin, hair, and the immune system. It is best to choose almonds with their skins still intact, as almond skins contain polyphenol compounds that also contribute to overall health.
6. Hazelnuts
Hazelnuts are a source of various vitamins and minerals, particularly vitamin E, manganese, and copper. These distinctively flavored nuts are also rich in omega-6 and omega-9 fatty acids, which are beneficial for heart and blood vessel health.
By consuming around 20 hazelnuts, you can fulfill approximately 21% of your daily vitamin E requirement. Hazelnuts can be enjoyed directly as a snack, used as a granola topping, or mixed into oatmeal as a nutritious breakfast.
7. Vegetable Oils
To prepare foods that are high in vitamin E, you can cook them using certain vegetable oils. It should be noted that vegetable oils are made through the extraction of nuts, seeds, and fruits. Nevertheless, you also need to pay attention to their other contents, as vegetable oils are generally high in fat and calories.
Examples of vegetable oils that have high vitamin E content include wheat germ oil, hazelnut oil, sunflower seed oil, almond oil, cottonseed oil, safflower oil, rice bran oil, peanut oil, avocado oil, wheat germ, and rice bran. Among these options, wheat germ oil is the most recommended because it has a vitamin E content equivalent to up to 135% of the daily requirement.
8. Red Bell Peppers
Another food that is rich in vitamin E is red bell peppers. In addition to adding a vibrant color to dishes, red bell peppers also provide health benefits, particularly for the skin and immune system.
In 100 grams of red bell peppers, there are approximately 1.58 mg of vitamin E, which acts as a powerful antioxidant to fight free radicals in the body. Vitamin E in red bell peppers also helps protect the body’s cells from damage and supports the skin regeneration process.
9. Broccoli
Broccoli is almost never absent from lists of healthy foods, and it turns out that this vegetable is also a fairly good source of vitamin E. One medium serving of sautéed broccoli contains approximately 1.5 to 2.3 mg of vitamin E, equivalent to 10–15% of the daily requirement.
Not only vitamin E, broccoli is also rich in vitamin C, fiber, and folate, which support immunity and digestive health. To preserve its nutritional content, it is best to steam or briefly sauté broccoli and avoid cooking it for too long.
10. Mango
Who would have thought that this tropical fruit is also one of the foods containing vitamin E? In 100 grams of mango, there are approximately 0.9 mg of vitamin E, which can fulfill around 6% of the daily requirement.
In addition to vitamin E, mangoes are also rich in vitamin C, which is good for strengthening the immune system, calcium for bone health, and beta-carotene, which plays a role in protecting the body from cell damage caused by free radicals.
11. Beet Greens
Compared with sunflower seeds, the vitamin E content in beet greens is indeed relatively lower. However, beet greens contain vitamin E in the form of alpha-tocopherol, which is an important antioxidant for human health. Beet greens also contain iron and folate, making them good to consume as part of a daily vegetable menu.
12. Fish Roe and Chicken Eggs
Fish roe and chicken eggs are also foods that contain vitamin E. It is estimated that 100 grams of fish roe can provide 7 milligrams of vitamin E. Usually, this food is often used as a topping for sushi.
Meanwhile, the vitamin E, A, and B content, as well as protein, fat, and minerals in chicken eggs, are good for nourishing the body. A person is recommended to eat chicken eggs 1–2 times per day. However, eggs, especially the yolks, are recommended to be avoided by people with heart disease and high cholesterol.
13. Trout
In addition to its roe, there is also a freshwater fish that is a food high in vitamin E, namely trout. This is because one trout weighing approximately 100 grams contains 2.15 milligrams of vitamin E.
Not only is trout a food containing vitamin E, but it is also rich in omega-3 fatty acids, making it beneficial for eye, heart, and brain health, as well as fetal health.
Tips for Consuming Foods Rich in Vitamin E
To optimize the absorption of vitamin E in the body, there are several things you need to pay attention to:
- Consume food sources of vitamin E together with healthy fats such as olive oil or avocado, because vitamin E is a fat-soluble vitamin whose absorption is assisted by fat.
- Avoid cooking vegetables containing vitamin E for too long, because excessive heat can reduce their vitamin E content.
- Choose a variety of vitamin E sources from different food groups, ranging from nuts, green vegetables, to fruits, so that your daily requirements can be met comprehensively.
- If you are considering taking vitamin E supplements, you should first consult a doctor or nutritionist to determine the appropriate dosage according to your body’s condition.
Those are some food options containing vitamin E, along with their benefits and consumption tips. By regularly consuming these foods, you can maintain your health more optimally. Moreover, you also need to meet your daily fluid requirements to keep your body well hydrated. In this regard, make sure you always choose #AQUADULU as your daily drinking water. After all, not all water is AQUA.
AQUA is healthy mineral water containing natural minerals from 19 selected mountains in Indonesia. Its water source is obtained from the deepest parts of the mountains, which have natural protective layers that keep AQUA free from the risk of contamination. Therefore, when consumed, AQUA feels naturally cold and refreshing even without being chilled beforehand.
As an original Indonesian product that has been part of the community for more than 50 years, the safety and quality of AQUA are beyond doubt. AQUA is Halal-certified and has met the SNI and BPOM food safety standards.
Therefore, let’s maintain our health and fulfill our daily fluid needs by drinking #AQUADULU! AQUA is 100% Indonesian, 100% Halal, and 100% Pure.
Read also: 15 Vitamin D-Rich Foods for Everyday Meals
