What should I eat to supplement vitamin E? Top 10 natural food recommendations and scientific intake guide
Vitamin E is a powerful antioxidant that is essential for skin health, immunity and cardiovascular protection. Recently, the entire Internet has been hotly discussing "how to supplement vitamin E through diet." This article combines the hot health topics in the past 10 days to sort outList of foods high in vitamin Eand practical advice.
1. The role and daily requirements of vitamin E
According to the recommendations of the World Health Organization, adults need to consume 15 mg of vitamin E daily. Deficiency may cause muscle weakness, vision problems, or reduced immunity.
| crowd | Recommended daily amount (mg) |
|---|---|
| adult male | 15 |
| adult women | 15 |
| pregnant woman | 17 |
| lactating women | 19 |
2. Ranking of the top 10 natural vitamin E foods
Based on comprehensive nutrition data and recent hot search keywords, the following foods have received the most attention:
| food name | Content per 100g (mg) | Hotspot index (last 10 days) |
|---|---|---|
| Almonds | 26.2 | ★★★★★ |
| sunflower seeds | 35.2 | ★★★★☆ |
| hazelnut | 15 | ★★★★☆ |
| spinach | 2.0 | ★★★☆☆ |
| avocado | 2.1 | ★★★☆☆ |
| Broccoli | 1.5 | ★★☆☆☆ |
| mango | 1.8 | ★★☆☆☆ |
| peanut butter | 9.1 | ★★★☆☆ |
| olive oil | 14.4 | ★★★★☆ |
| cod liver oil | 30 | ★★★☆☆ |
3. 3 tips for efficient supplementation
1.Eat with fat: Vitamin E is fat-soluble, and when eaten together with nuts or olive oil, the absorption rate increases by 50%
2.Avoid cooking at high temperatures: Frying will destroy more than 40% of vitamin E. It is recommended to cool it or fry it quickly at low temperature.
3.Pay attention to seasonal ingredients: The vitamin E content of fresh spinach in May is 2 times higher than that of refrigerated spinach.
4. Selected hot search questions and answers
Q: Is it better to take vitamin E capsules or take supplements?
A: Recently, Dr. Dingxiang pointed out that healthy people give priority to taking supplements. Excessive supplementation of capsules may increase the risk of bleeding.
Q: Who needs to be supplemented?
A: Fitness people (muscle repair), menopausal women (antioxidant), and people who use their eyes too much for a long time.
5. Things to note
• The daily upper limit is 1000mg. Overdosage may cause dizziness and nausea.
• People taking anticoagulant drugs should consult their doctor
• It is recommended that the daily intake of nuts should be within 30g to avoid excessive calorie intake
By properly combining these high-vitamin E foods, you can not only meet your daily needs, but also obtain synergistic nutrients such as dietary fiber and unsaturated fatty acids. It is recommended to save this list and rotate it regularly.
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