The Importance of Vitamin E (FD02092020-1)

The Importance of Vitamin E
- keep immune system strong against virus and bacteria
- a very powerful antioxidant
- important for brain and nervous system
-  for reproductive function
- help increase the hair for those who suffering from hair loss

Function of Vitamin E

Sign of Deficiency:
- prone to infection, impair eyesights and muscle weakness.
- neuron degeneration. 
- premature hair graying

Sign of Over-nutrients:
- increase risk of bleeding including bleeding in the brain
- risk of birth defects.

Daily Recommend Intake:
15mg per day (adult)

Vegan food sources:
- wheat germ - oil - 1 table spoon = 20 mg
- sunflower
- sunflower seeds - 1 cup = 10mg
- dried sunflower seed - 1 oz = 9.8mg 
- sunflower oil - 1 tablesppon = 5.6mg
- safflower
- corn
- soybean oils
- almonds - 1 cup = 7.3mg
                 - almond oil - 1 tablespoon = 5.3mg
- peanut
- hazelnut - 1 cup = 4.3mg
- spinach
- brocolli
- fortified food
- red sweet pepper - 1 medium pepper = 1.9mg
- kiwifruit = 1 medium fruit = 1.0mg
- Supplements -check vegan supplements for peace of mind.
-  Olive Oil -1 tablespoon = 1.94mg

Other Noteworthy point:


Reference:
https://medlineplus.gov/ency/article/002406.htm
https://www.healthline.com/nutrition/foods-high-in-vitamin-e#section1
https://drdavidbrady.com/blogs/news/vitamin-e-the-brain
https://legionathletics.com/health-benefits-of-extra-virgin-olive-oil/
https://tools.myfooddata.com/nutrient-ranking-tool.php?nutrient=Vitamin-E&foodgroup=Vegan&sortby=Highest&servsize=Common&list=Simple&spices=No
https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/vitamins/vitamin-e/body-beauty-needs-vitamin-e/

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*All credits of the information in this page & post goes to the respective author and publisher provided in the reference link

Author note: This post information are based on what the author know and read so far. Therefore reader are encourage to do their own fact finding and checking from trusted source of information.

1 ounce = 2 tablespoon
1 cup = 8 ounces
2 tablespoon = 30 gram
100 gram = about 7 tablespoon


*reader are advise to check the latest information of the nutrients quantity in the food from time to time. This is due to the buddhist teaching belief that the nutrients in food will decrease overtime as there are too many evil deeds (wrong doing, evil deeds according to buddha teaching) are commited by human in this earth.