What to eat if you are deficient in vitamin E? 10 natural foods to help you replenish yourself quickly
Vitamin E is a powerful antioxidant that is essential for human health. It protects cells from free radical damage, slows aging, strengthens immunity, and promotes healthy skin and hair. A lack of vitamin E may lead to muscle weakness, vision problems, decreased immunity and other symptoms. So, which foods are rich in vitamin E? The following is a vitamin E supplement program that has been hotly discussed across the Internet in the past 10 days, presented in structured data.
1. Top 10 natural foods rich in vitamin E
| food name | Vitamin E content (per 100g) | Recommended way to eat |
|---|---|---|
| Almonds | 25.6 mg | Eat as is or add to salads |
| sunflower seeds | 35.17 mg | Serve as a snack or sprinkled on yogurt |
| hazelnut | 15 mg | Nut blends or roasting |
| spinach | 2.03 mg | Stir-fried or cold |
| avocado | 2.07 mg | Make salads or dressings |
| olive oil | 14.35 mg | Cold or low temperature cooking |
| Broccoli | 1.45 mg | Steam or stir-fry |
| mango | 1.8 mg | Eat directly or juice |
| cod | 2.8 mg | Grill or steam |
| peanuts | 8.33 mg | Peanut butter or eat as is |
2. Common symptoms of vitamin E deficiency
If you frequently experience the following symptoms, you may want to check for a vitamin E deficiency:
1.muscle weakness or pain: Vitamin E deficiency may lead to neuromuscular dysfunction.
2.vision problems: Long-term deficiency may lead to retinal degeneration.
3.Dry or itchy skin: Vitamin E is essential for skin health.
4.Decreased immunity: Easy to catch cold or infection.
5.anemia: Vitamin E deficiency may affect the lifespan of red blood cells.
3. How to scientifically supplement vitamin E?
1.diverse diet: Don’t just rely on a single food, it is recommended to use a variety of ingredients rich in vitamin E.
2.Moderate intake: The recommended daily intake for adults is 15 mg. Excessive intake may cause side effects.
3.Pay attention to cooking methods: Vitamin E is easily damaged by high temperatures, so it is recommended to cook it at low temperature or eat it raw.
4.Eat with fat: Vitamin E is a fat-soluble vitamin, and eating it with healthy fats can improve the absorption rate.
4. Recommended popular vitamin E recipes
1.Nut Energy Cup: Blend almonds, sunflower seeds, hazelnuts, add Greek yogurt and honey.
2.avocado salad: Cut avocado, spinach, and mango into cubes, and drizzle with olive oil and lemon juice.
3.Grilled cod with broccoli: Grilled cod in olive oil and served with steamed broccoli.
5. Things to note
1. Vitamin E supplements should be taken under the guidance of a doctor, especially for people taking anticoagulant drugs.
2. Although nut foods are rich in nutrients, they are high in calories and the intake needs to be controlled.
3. If symptoms of vitamin E deficiency exist for a long time, it is recommended to seek medical examination in time.
With a proper diet, you can easily get enough vitamin E. Remember, whole foods are always the best source of nutrients!
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