Healthy Food Vitamin E Source For Combating Free Radicals

Sources of vitamin E can be obtained from a variety of foods. Vitamin E consists of a group of fat soluble substances with antioxidant effects. This vitamin helps protect body tissues from free radical damage, also plays a role in preventing aging, and keeps the immune system strong against germs. The importance of vitamin E for the body making you must be careful about what foods 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. This vitamin deficiency can make the body more at risk of infection, muscle weakness or reduced vision quality.

The average daily requirement for vitamin E for adult men is 4 milligrams per day while for women is 3 milligrams per day. Vitamin E intake of 15 milligrams per day in adults is still considered normal. Generally it is rare for people who experience vitamin E deficiency because this vitamin is contained in almost all foods. But some types of foods have a higher vitamin E content.

Below are various food sources of vitamin E which are rich in alpha-tocopherol, which is the most active form of vitamin E, the following levels:

• 24 seeds of 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 contain 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 raw tomato contains 0.7 milligrams of alpha-tocopherol.
• Half an avocado contains 2.1 milligrams of alpha-tocopherol.
• Medium size kiwifruit contains 1 milligrams of alpha-tocopherol.
• 85 grams of octopus contains 1 milligrams of alpha-tocopherol.
• 85 grams of lobster contains 0.9 milligrams of alpha-tocopherol.
• 85 grams of dry fish 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.

In addition to rich vitamin E, the above fruits are generally also rich in vitamin C which will then work with vitamin E and other antioxidants.

Absorption of vitamin E will be maximized if taken together with fat. Conversely, disruption of fat absorption due to certain diseases, such as liver disease, can cause vitamin E deficiency.

In addition, sufficient vitamin E needs from fresh foods are more useful than taking supplements, because they have the potential to interact with several types of drugs, such as anticoagulant drugs or antiplatelet drugs. Therefore, consult your doctor first before taking vitamin E supplements.

Antioxidant supplements are also advised not to be consumed during chemotherapy or radiotherapy in cancer treatment. This supplement can reduce the effectiveness of therapy by inhibiting damage to cancer cells.

In the end, if you feel the hassle of remembering foods that are vitamin E, make sure you eat healthy foods with balanced nutrition rich in fruits and vegetables, and whole grains.