7 foods that have the largest vitamin E content, know why it is important to health

1. Spinach

Fire vegetables are nutritional powers and spinach is particularly notable for its vitamin E content. Depending on the American Department of AgricultureA portion of 100 grams of raw spinach provides approximately 2.03 mg of vitamin E, covering approximately 13% of the recommended daily intake (RDI). Spinach also contains a variety of other antioxidants, including beta-carotene and vitamin C, making it a well-balanced choice for the fight against free radicals.

According to a 2018 study published in the Food science and biotechnologyThe cooking of spinach can increase its bioavailability, which means that steam or sautéuse slightly the leaves can improve the body’s capacity to absorb vitamin E and other nutrients.

2. Avocado

Avocado, often greeted as a superfinity, is one of the most richest ES fruit sources. A single average avocado (about 150 grams) contains about 2 mg of vitamin E. The creamy texture and the versatility of avocados facilitate them meals, whether as a salad topper, or improved smoothies.

According to a study The monounsaturated fats found in avocados improve the absorption of fat -soluble vitamins, such as vitamin E, thus improving its bioavailability and its advantages for the body.

3. Red peppers

Red peppers are not only vibrant and delicious but also filled with vitamin E. A cup of chopped red peppers (approximately 150 grams) roughly supplies 1.45 mg vitamin Erepresenting around 16% of RDI. In addition, they are rich in vitamin C, further improving their antioxidant profile. The cooking of peppers at least, such as roasting or steam, helps keep their nutrient content.

4. Broccoli

Broccoli, another cruciferous vegetable, is an excellent source of vitamin E. A portion with 100 grams of crude broccoli contains approximately 1.5 mg Vitamin E, alongside a crowd of other essential nutrients, including vitamins K, C and Folate.

Research Indicated that steam broccoli improves the availability of its antioxidants, including vitamin E. Regular broccoli consumption has been associated with reduced inflammation and improving the function of the immune system.

Read also: broccoli can protect your eyes from the ultraviolet rays of the sun: this is how

5. Kiwi

Kiwi is a small but powerful fruit, offering around 1.5 mg vitamin E per 100 grams, according to the National Institute of Health. Known for its bright green flesh and thickening flavor, Kiwi is also loaded with other antioxidants such as vitamin C, which works in synergy with vitamin E to fight oxidative stress.

A study in Antioxidants found that the combination of vitamins C and E in kiwi improves cell protection against damage caused by free radicals.

Read also: 8 health benefits to eat kiwi in winters

6.

Tomatoes, in particular the varieties dried in the sun, are a surprising source of vitamin E. while raw tomatoes contain 0.5 mg For 100 grams, sun -dried tomatoes can provide 7 mg Vitamin E per 100 grams due to their concentrated nature.

Tomatoes are also rich in lycopene, another antioxidant that has proven to reduce the risk of chronic diseases. The combination of tomatoes with healthy fats, such as olive oil, improves the absorption of soluble fat vitamins like vitamin E.

Importance of vitamin E in fruits and vegetables

While nuts, seeds and oils are traditionally associated with vitamin E, fruits and vegetables provide a unique combination of antioxidants, fibers and essential vitamins. Regular consumption of these foods can help protect from oxidative stress, support heart health and improve skin health. The referenced studies highlight the importance of incorporating a variety of products rich in vitamin E in the daily diet to obtain optimal advantages.

Conclusion

Fruits and vegetables such as spinach, avocado, red peppers, broccoli, kiwi, tomatoes and mangoes are excellent sources of vitamin E. The incorporation of these nutrients rich in nutrients can help naturally meet the daily requirements of vitamin E. The combination of these foods with healthy fats, such as olive oil or avocats, avocats, Improves their bioavailability, ensuring that the body maximum harvesting advantages. By choosing a range of colorful and diversified products, individuals can support overall health while enjoying delicious and nutritious meals.