1 - Vim Li Cas Koj Xav Tau Vitamin E
Vitamin E yog ib qho roj-soluble vitamin uas yog qhov tseem ceeb rau lub cev ua haujlwm kom zoo thiab tiv thaiv cov ntshav platelets ntawm xoos thiab ua rau cov hlab ntsha ntshav. Nws tuaj yeem ua haujlwm ua antioxidant uas tiv thaiv kev puas tsuaj rau cov hlwb vim raug mob dawb radicals.
Qhov nruab nrab tus neeg laus xav tau txog 11 milligrams (lossis 10.4 International Units) ntawm vitamin E txhua hnub. Vitamin E tshuaj siv los ua neeg nrov vim hais tias cov neeg vam tias lawv yuav pab tiv thaiv kom txhob muaj kab mob hauv lub plawv thiab mob cancer. Tab sis, cov kev tshawb fawb tshawb tsis pom muaj txiaj ntsim los ntawm kev noj tshuaj, thiab qee qhov kev tsim txom yog tias tau txhaj cov tshuaj loj heev. Yog li ces hla cov tshuaj noj thiab tau txais koj cov vitamin E los ntawm cov khoom noj.
Nov yog kaum kev noj qab haus huv cov zaub mov uas zoo li cov vitamin E zoo.
2 - Almonds
Almonds yog ib qho zoo heev ntawm vitamin E, nrog B vitamins, potassium, zinc, magnesium, calcium, thiab hlau. Ib moog haujlwm (uas yog li 23 tswm) muaj tshaj li 7 milligram ntawm vitamin E, uas yog li ib nrab ntawm yam koj xav tau rau hnub ntawd.
3 - Zaub pob
Broccoli yog thauj nrog txhua hom kev lag luam nrog rau cov vitamins A, K, thiab C, calcium, thiab antioxidants, thiab tsawg hauv calorie ntau ntau. Nws kuj yog ib qhov chaw zoo ntawm vitamin E - plaub cov hmuv ntawm zaub cob pob muaj ib cov milligram.
4 - Canola roj
Canola roj yog muaj ntau yam roj roj ntau yam uas yog ib qho zoo ntawm monounsaturated thiab omega-3 fatty acids thiab vitamin E. Ib tug tablespoon muaj txog 2.5 milligram vitamin E. Noj Canola roj zoo rau kev ua noj los yog ua lub hauv paus rau nyias cov ntaub qhwv.
5 - Hazelnuts
Hazelnuts, kuj hu ua filberts, yog zaub mov noj qab nyob zoo vim lawv siab nyob rau hauv cov zaub mov xws li calcium thiab hlau, thiab fiber, ntxiv rau cov khoom noj monounsaturated. Ib qho ounce (li 21 kernels) muaj tshaj 4 milligrams of vitamin E, uas yog ntau dua 25 feem pua ntawm koj cov lus pom zoo txhua hnub.
6 - Kiwifruit
Kiwifruits muaj vitamin C, calcium, potassium thiab magnesium. Ntxiv rau, ib qho kiwifruit muaj ib tug milligram ntawm vitamin E. Kiwifruits kuj yog ib qhov chaw zoo ntawm fiber ntau thiab tsis tshua muaj calorie ntau ces lawv nyob nraum zoo thaum noj khoom txom ncauj.
7 - Txiv Neej
Txiv nkhaus taw yog siab hauv vitamins A thiab C, ntxiv rau potassium thiab fiber. Ib lub khob ntawm txiv nkhaus taw kuj muaj 1.5 milligram vitamin E. Cov mangos hlais yog delicious li ib feem ntawm nyias los yog yuav siv tau los ua ib yam khoom noj hauv smoothies.
8 - Peanut Butter
Peanut butter yog zoo rau koj vim tias muaj magnesium, zinc, protein ntau thiab niacin. Ob diav txiv laum huab xeeb tseem muaj txog 3 milligram vitamin E. Xaiv cov txiv lauj kaub av ntuj kom tsis txhob ntxiv cov suab thaj.
9 - Spinach
Spinach yog ib qho ntawm cov superfoods uas muaj feem ntau cov vitamins thiab minerals, ntxiv rau nws yog ib qhov zoo ntawm cov fiber ntau thiab super tsawg hauv calorie ntau ntau. Ib lub khob ntawm cov zaub mov siav muaj txog li 4 milligram ntawm vitamin E.
10 - Noob Paj Noob
Sunflower noob yog cov as khaus vim hais tias lawv siab nyob rau hauv calcium, hlau, poov tshuaj, zinc thiab folate, ntxiv rau lawv muaj fiber ntau thiab monounsaturated nqaijrog. Ib moog haujlwm ntawm cov paj noob hlis kuj muaj 7 milligram vitamin E.
11 - txiv lws suav
Txiv lws suav yog noj zoo vim tias lawv nyob hauv high school vitamin C, vitamin A, fiber, thiab potassium, thaum qis qis. Ib khob ntawm tws lws suav tseem muaj ib tug milligram ntawm vitamin E. Txiv lws suav thiab kua txiv hmab txiv ntoo kuj muaj cov vitamin E.
Qhov chaw:
National Institutes of Health Office of Dietary Pab. "Vitamin E Cov Lus Qhia Npe rau Cov Neeg Paub Kev Noj Qab Haus Huv." Tau txais lub Peb Hlis 28, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo, Kev Tshawb Fawb Txog Kev Tshawb Fawb Tebchaws Lub Tebchaws Cov Ntaub Ntawv Nto Heev rau Kev Tshaj Tawm Qhia 28. Tau txais Lub Peb Hlis 28, 2016. https://ndb.nal.usda.gov/ndb/search.