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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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 100g | Per 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