APA MAKANAN YANG KAYA VITAMIN E?

June 26, 2014

Vitamin E Vitamin E.... kalau nak kulit cantik makan lah Vitamin E. Sinonim sangat kan, kalau pergi jumpa pakar kulit pun, mesti akan rekomen Vitamin E juga.

Tahu tak dari pemakanan harian kita, apa Vitamin yang kita makan? Tahu ke ada Vitamin E dalam makanan kita tu. Ok jadi hari ini Jiha nak share sumber makanan yang kaya Vitamin E.



#1: Tofu (Light, Silken)
Vitamin E in 100gPer 1/5 package (91g)Per 3 oz (85g)
5.3mg (25% DV)4.8mg (23% DV)4.5mg (21% DV)
Firm Tofu is also High in Vitamin E providing 21% DV per 3 oz serving


#2: Spinach (Cooked)
Vitamin E in 100gPer cup (180g)Per 10 oz pack (Raw - 284g)
2.1mg (10% DV)3.7mg (18% DV)5.8mg (28% DV)
Other Leafy Greens High in Vitamin E (%DV per cup cooked): Swiss Chard (16%), Turnip Greens (13%), Collards (8%), and Kale (5%).


#3: Nuts (Almonds) 
Vitamin E in 100gPer cup (Whole - 143g)Per ounce (28g)
26.2mg (127% DV)37.5mg (181% DV)7.3mg (35% DV)
Other nuts high in vitamin E (%DV per ounce):Hazelnuts (21%), Pistachios (3%), Pecans (2%), and Walnuts (2%). 


#4: Sunflower Seeds (Roasted)
Vitamin E in 100gPer cup (135g)Per ounce (28g)
36.3mg (176% DV)49.1mg (237% DV)10.2mg (49% DV)
Other Seeds providing Vitamin E (%DV per ounce): Pumpkin & Squash Seeds (3%) and Sesame Seeds (3%).


#5: Avocados
Vitamin E in 100gPer cup cubed (150g)Per Avocado (201g)
2.1mg (10% DV)3.1mg (15% DV)4.2mg (20% DV)
Half an avocado contains approximately 160 calories


#6: Shellfish (Shrimp) 
Vitamin E in 100gPer 3 oz serving (85g)Per 4 Shrimp (22g)
2.2mg (11% DV)1.9mg (9% DV)0.5mg (2% DV)
Other Shellfish High in Vitamin E (%DV per 3 oz Cooked): Crayfish (6%) and Oysters (7%). 


#7: Fish (Rainbow Trout) 
Vitamin E in 100gPer 3 oz (85g)Per fillet (71g)
2.8mg (13% DV)2.4mg (11% DV)2.0mg (10% DV)
Other Fish High in Vitamin E (%DV per 3 oz): Swordfish (10%), Herring (6%), Smoked Salmon (6%), and Salmon (5%). 


#8: Plant Oils (Olive Oil) 
Vitamin E 100gPer tablespoon (14g)Per teaspoon (5g)
14.4mg (69% DV)2.0mg (10% DV)0.7mg (3% DV)
Other Plant Oils High in Vitamin E (%DV per Tablespoon): Wheat Germ (101%), Sunflower (28%), Grapeseed (19%), Canola (12%), and Corn Oil (10%). 


#9: Broccoli (Cooked)
Vitamin E 100gPer cup (Chopped - 156g)Per stalk (180g)
1.5mg (7% DV)2.3mg (10% DV)2.6mg (13% DV)
Broccoli contains only 54 calories per cup, chopped and cooked


#10: Squash & Pumpkin (Cooked Butternut Squash)
Vitamin E in 100gPer cup cubed (140g)
1.3mg (6% DV)2.6mg (13% DV)
Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of cooked mashed Sweet Potato provides 15% DV. 

Source yang Jiha refer:
Read more at http://www.healthaliciousness.com/articles/vitamin-E.php#xKlX3s46GSd16z3t.99

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Thanks Lovelies