Health

Sources of Vitamin E

Sources of Vitamin E

Vitamin E is a group of compounds that strengthen the immune system in the human body and help in the formation of red blood cells. Vitamin E has antioxidant properties. Vitamin E 4 mg per day for an infant up to 6 months, 5 mg per day for an infant from 7 months to 12 months, 6 mg per day for a child between one year and 3 years of age, above 3 years, and 8 Vitamin E 7 mg per day for children up to the age of 9 years, 11 mg per day for adolescents aged 9 to 13, 15 mg per day for a person above 14 years of age and 19 mg per day for lactating women. is required. Following are the important sources of Vitamin E:-

1. Almonds

Vitamin E, fiber, protein, potassium, and magnesium are found in abundance in almonds. 25.6 mg vitamin E is found in 100 grams of almonds.

2. Peanuts

4.9 mg of vitamin E is found in 100 grams of groundnut. Apart from this, fiber, protein, niacin, and potassium are also found in sufficient quantity in it.

3. Broccoli

Broccoli is rich in vitamin E, which apart from vitamin E, vitamin K and vitamin C are also found in sufficient quantity. It strengthens the immune system of the human body.

4. Spinach

Spinach is a food rich in vitamin E, vitamin A, vitamin C, and iron, which is consumed by making vegetables and extracting the juice and is found all over India. 2 mg vitamin E is found in 100 grams of raw spinach.

5. Sunflower

Sunflower seeds are rich in Vitamin E. Vitamin E is found in 100 grams of sunflower seeds. Sunflower is found and used all over India. In addition to vitamin E, zinc, protein, potassium, fiber, magnesium, and protein are also found in sufficient quantity in sunflower.

6. Kiwi

Kiwi is rich in vitamin E, which also contains an element called serotonin, which is helpful in treating insomnia.

7. Peanut Butter

Vitamin E is found in sufficient quantity in peanut butter. 11 mg of vitamin E is found in 100 grams of peanut butter. Peanut butter is also rich in fiber, which aids in digestion and reduces weight.

8. Papaya

Papaya is rich in antioxidant properties, in which Vitamin E is found in abundance. Consuming papaya regularly strengthens the digestive system. 1.2 mg of vitamin E is found in 140 grams of ripe papaya.

9. Mustard

Mustard leaves are rich in vitamin E, vitamin A, vitamin C, vitamin K, and folate. 2.2 mg of vitamin E is found in 100 grams of mustard leaves. Mustard leaves are eaten as greens and are also eaten in salads.

10. Turnip

3 mg vitamin E is found in 100 grams of turnip. Turnip is consumed as a salad, as a vegetable, and in the form of juice.

11. Tomato

0.8 mg vitamin E is found in 100 grams of ripe tomatoes. Apart from this, vitamin C is found in sufficient quantity. Tomato is used as a salad, as a vegetable, and in the form of juice.

12. Olives

Olive is a rich storehouse of Vitamin E, in which Vitamin E is found in sufficient quantity.

13. Capsicum

2.5 mg vitamin E is found in 150 grams of capsicum. Antioxidant properties are found in capsicum. Vitamin C and iron are also found in sufficient quantity in capsicum, which is very beneficial in anemia disease.

14. Pine Nuts

9.9 mg of vitamin E is found in 100 grams of pine nuts.

15. Avocado

2.07 mg vitamin E and 10 mg vitamin C are found in 100 grams of avocado.

16. Wheat Germ Oil

Vitamin E is found in 100 grams of wheat germ oil.

17. Rice Bran Oil

4.39 grams of vitamin E is found in 100 grams of rice bran oil.

18. Hojlenuts

47 mg vitamin E is found in 100 grams of walnuts. Apart from this, potassium, magnesium, calcium, folate, and vitamin B are also found in sufficient quantity. Antioxidant properties are also found.

19. Parsley

Vitamin E is found in abundance in parsley.

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