41 Makanan yang Mengandung Sumber Vitamin E Tinggi | DIET SEHAT ALAMI

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41 Makanan yang Mengandung Sumber Vitamin E Tinggi





Makanan yang Mengandung Sumber Vitamin E – Sumber vitamin E (alpha tocopherol) bisa ditemukan pada semua jenis makanan. Mulai dari buah vitamin E, sayur-sayuran, kacang-kacangan, gandum/sereal, telur, daging unggas, daging sapi, dan minyak nabati. Vitamin E bisa dikatakan antioksidan yang sangat penting untuk tubuh, karena dia mampu melindungi kita dari pengaruh buruk radikal bebas.

Dengan konsumsi makanan bervitamin E, maka sistem kekebalan tubuh kita terjaga, imun meningkat, dan bahkan sangat bermanfaat sekali untuk menjaga kesehatan kulit. Vitamin E termasuk jenis vitamin yang larut dalam lemak. Tubuh kita pada dasarnya memerlukan asupan vitamin E 60 – 75 IU (internasional unit) sehari.. Kelebihan konsumsi makanan bervitamin E juga tidak baik bagi kesehatan.

Oleh karenanya, penuhi kebutuhan vitamin E harian secukupnya saja. Khusus bagi anak-anak dan ibu hamil yang sedang mengandung, sebaiknya konsumsi vitamin E konsultasikan terlebih dahulu kepada dokter atau ahlinya. Selain memperolehnya dari multivitamin, kamu juga bisa mengonsumsi beberapa makanan yang mengandung sumber vitamin E tinggi berikut ini.


Makanan Mengandung Sumber Vitamin E Tinggi


Makanan yang mengandung vitamin E



1. Biji bunga matahari

Apakah kamu suka mengonsumsi kwaci dari biji bunga matahari? Jika suka ada baiknya pertahankan karena biji bunga matahari mengandung vitamin E tinggi. Setiap konsumsi setengah gelas biji bunga matahari, maka mampu mencukupi kebutuhan 82 % vitamin E harian. Selain sebagai sumber vitamin E, biji bunga matahari juga memiliki kandungan mineral alami seperti magnesium dan selenium. Sehingga jangan lewatkan camilan lezat ini ketika kamu lagi santai.

2. Asparagus

Asparagus merupakan tanaman yang berbentuk mirip seperti tombak. Tanaman satu ini cukup terkenal sekali di kawasan Jepang, Amerika Serikat, dan Eropa. Sedangkan di negara kita sendiri, asparagus masih menjadi komoditas impor. Dengan konsumsi asparagus 1 batang, maka kamu bisa mencukupi kebutuhan vitamin E sebesar 18 % sehari.

3. Almond

Siapa yang tak kenal dengan kacang almond? Biasanya kacang jenis ini banyak dikonsumsi bersama dengan roti dan camilan lainnya. Setiap konsumsi satu cup kecil kacang almond kamu bisa mencukupi asupan vitamin E sebesar 26.2 mg. Rasanya yang gurih dan lezat, sangat cocok apabila kacang jenis ini kita jadikan sebagai camilan sehat keluarga tercinta.

4. Bayam

Bayam termasuk jenis sayuran hijau yang mengandung beragam nutrisi. Sayur ini memiliki kandungan antioksidan tinggi dalam bentuk flavonoid dan karotenoid. Setelah diteliti lebih dalam, ternyata bayam juga termasuk sayur yang mengandung vitamin E tinggi. Bayam mampu mencukupi kebutuhan vitamin E alami sebesar 41.4 mg bagi tubuh.

5. Sawi Swiss

Mendengar nama ‘sawi swiss’ mungkin masih terdengar asing di telinga. Memang sayur jenis ini belum cukup populer di Indonesia, tetapi sebenarnya sudah banyak dikonsumsi di berbagai belahan dunia. Sawi swiss memiliki batang besar berwarna hitam dengan daun kecil berwarna hijau. Konsumsi sehelai sawi swiss saja dapat mencukupi kebutuhan vitamin E sebesar 28.8 mg.

6. Lobak

Lobak tidak hanya termasuk makanan yang mengandung vitamin E saja, tetapi sayuran ini juga memiliki kandungan kalsium tinggi. Kandungan kalsium ini membuat lobak memiliki rasa yang cukup pahit sekali. Di Indonesia mungkin penggunaan lobak untuk memasak masih sangat jarang. Tetapi untuk negara Asia lain seperti Jepang, China, dan Korea menjadi bahan masakan yang cukup diminati oleh masyarakat. Sayur lobak mampu mencukupi kebutuhan vitamin E sebesar 28.8 % dari total harian.

7. Buah bit

Bit merupakan buah vitamin E tinggi yang termasuk kedalam jenis umbi-umbian. Warna ungu yang ada pada bit menjadi pertanda bahwa buah bit merupakan sumber vitamin E tinggi. Konsumsi satu buah bit sehari dapat mencukupi kebutuhan vitamin ini sebesar 38.7 %. Kamu bisa mengonsumsi buah bit dalam bentuk salad ataupun campuran jus buah.


8. Kale

Di Indonesia kale disebut dengan berbagai nama, mulai dari kalean sampai kalian. Sayuran hijau ini memiliki batang pendek dengan daun melebar sedang. Meskipun hanya mampu mencukupi kebutuhan vitamin E sebesar 5 % sehari, tetapi kale sangat baik sekali untuk penderita penyakit jantung. Bagi penderita jantung, ada baiknya konsumsi kale dengan cara mengukusnya.

9. Cabai

Makanan yang mengandung vitamin E selanjutnya adalah cabai. Kandungan vitamin E dalam cabai sangatlah tinggi, bahkan mampu mencukupi 40 % kebutuhan harian. Selain itu cabai juga memiliki kandungan capcaisin yang bisa meringankan gejala-gejala peradangan. Menariknya lagi, meski pedas cabai bermanfaat untuk mencegah arthritis dan psoriasis.

10. Kacang tanah

Banyak orang yang menghindari kacang tanah karena menganggapnya sebagai sumber lemak jahat bagi tubuh. Konsumsi kacang dianggap bisa mengakibatkan munculnya jerawat. Namun setelah diteliti, ternyata kacang mengandung sumber vitamin E tinggi yang bisa mencukupi 20 % kebutuhan harian. Selain mengandung vitamin E, kacang tanah juga memiliki senyawa folat, niasin, mangan, dan protein yang baik untuk membangun sel tubuh.

11. Paprika

Paprika masih masuk kedalam keluargan cabe-cabean (ups! hehe). Masih sebangsa dengan cabai, paprika memiliki rasa yang beranekaragam, ada rasa pedas dan ada pula rasa manis sesuai dengan jenis paprikanya. Sayur ini mampu menyumbang kebutuhan lebih dari 10 % kebutuhan vitamin E harian. Dengan konsumsi paprika rutin, kandungan beta karoten dan zeaxanthin-nya juga cukup bermanfaat untuk mencegah penyakit jantung.

12. Udang

Berbicara mengenai makanan mengandung vitamin E, seakan tak lengkap rasanya apabila saya tak menyebut udang. Sumber vitamin E dalam udang mampu mencukupi kebutuhan 18 % harian bagi tubuh. Menariknya lagi, kandungan astaxantin-nya mampu mencegah penyakit-penyakit degeneratif. Oleh sebab itu, konsumsilah udang secara rutin agar tubuh tetap sehat dan fit.

13. Tomat

Tak hanya udang, tomat pun juga termasuk makanan yang mengandung vitamin E tinggi. Terkadang kandungan vitamin E ini dimanfaatkan untuk membuat masker wajah. Vitamin tersebut terkombinasi sempurna dengan likopen yang mampu mencerahkan, mengencangkan, dan bahkan memutihkan kulit wajah. Sedangkan untuk kesehatan, kandungan nutrisi dalam tomat bermanfaat untuk mencegah penyakit tulang pada lansia.


14. Alpukat

Manfaat alpukat bagi kesehatan sangatlah besar sekali. Buah ini memiliki kandungan vitamin E yang bisa mencukupi kebutuhan harian sebesar 21 %. Manfaat vitamin tersebut bisa mencegah adanya peradangan pada tubuh. Selain itu kandungan pitosterol (beta sitosterol, stigmasterol), anti oksidan karotenoid (neoxantin, lutein, neochrome, beta cryptoxantin, dan flavonoid epicathein) sangat baik untuk menjaga sistem imun tubuh.

15. Kiwi

Buah kiwi memang lebih dikenal sebagai sumber vitamin C. Namun ternyata kandungan vitamin E nya juga bisa mencukupi kebutuhan 7 % harian. Manfaat buah kiwi cukup lengkap, mulai dari mencegah penyakit degeneratif sampai dengan meningkatkan imun tubuh. Kamu bisa mengonsumsi buah kiwi langsung ataupun mengolahnya menjadi jus segar.


Makanan yang Mengandung Vitamin E Lainnya


16. Bekatul (dedak padi): setiap 118 gram mengandung vitamin E 5.8 mg

17. Dedak gandum: setiap 58 gram mengandung vitamin E 0.9 mg

18. Quinoa: setiap 170 gram mengandung vitamin E 4.1 mg (21 % kebutuhan)

19. Krisantenum: setiap 100 gram mengandung 2.5 mg vitamin E

20. Daun ketumbar: setiap 100 gram mengandung 2.5 vitamin E

21. Sawi putih: setiap 100 gram terkandung 2.3 mg vitamin E

22. Selada air: setiap 100 gram terkandung 1.0 mg vitamin E

23. Brokoli: setiap 100 gram memiliki 2.5 mg vitamin E

24. Dandelion hijau: setiap 100 gram mengandung 3.4 mg vitamin E

25. Selai kacang: setiap 2 sendok makan mengandung 13.8 mg

26. Sayur wortel: sebatang dapat mencukupi 5 % kebutuhan vitamin E

27. Buncis: mampu mencukupi kebutuhan 4 % vitamin E harian

28. Daun bawang: mengandung 3 % vitamin E harian

29. Minyak zaitun: dapat mencukupi 18 % kebutuhan vit E harian

30. Buah zaitun: dapat mencukupi 15 % kebutuhan vitamin E

31. Tahu: setiap 100 gram mampu mencukupi 5 % kebutuhan vitamin E

32. Labu: konsumsi labu bisa mencukupi asupan vitamin E sebesar 6 %

33. Kacang pecan: sumber vitamin E yang bisa mencukupi 7 % kebutuhan

34. Kacang pinus: mengandung 13 kalori dengan 1 % kebutuhan vitamin E

35. Minyak canola: bisa mencukupi kebutuhan vitamin E harian 12 %

36. Oregano kering: memberikan asupan vitamin E 1 % harian

37. Kuaci biji labu: sumber vitamin E tinggi yang mampu mencukupi 225 % kebutuhan harian.

38. Kacang pistachio: dapat mencukupi 11 % kebutuhan vitamin E harian.

39. Ikan salmon: setiap 3 onsnya mampu mencukupi kebutuhan harian orang dewasa.

40. Rumput laut: baik untuk mencukupi kebutuhan vitamin E ibu hamil.

41. Buah berry: memiliki kandungan antioksidan yang bisa membantu kinerja vitamin E dalam melindungi sistem kekebalan tubuh.


Efek Samping Kelebihan Vitamin E

Makanan yang mengandung vitamin E tinggi

Meskipun makanan mengandung vitamin E diatas memiliki banyak manfaat, namun apabila dikonsumsi berlebihan nantinya juga tidak baik. Konsumsi dalam dosis berlebih akan menyebabkan efek samping seperti:

- Pada penderita jantung, stroke, hipertensi, diabetes, dan sejenisnya bisa mengakibatkan kematian mendadak

- Munculnya kram otot, perut, sakit kepala, mual, diare, dan masih banyak lagi.

Bagaimana, lengkap bukan? sebnarnya masih banyak lagi makanan yang mengandung vitamin E lainnya. Ada baiknya konsultasikan terlebih dahulu dosisi yang tepat kepada dokter ataupun ahlinya. Dengan demikian, efek kelebihan vitamin E tidak akan menyerang kamu. Selamat mencoba!

Bermanfaat dan menarik? Bantu share yuk!



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