{"id":9098,"date":"2023-08-16T14:28:39","date_gmt":"2023-08-16T14:28:39","guid":{"rendered":"http:\/\/dialtous.com\/?p=9098"},"modified":"2023-08-16T14:28:39","modified_gmt":"2023-08-16T14:28:39","slug":"vitamin-e-co-o-dau","status":"publish","type":"post","link":"https:\/\/dialtous.com\/vitamin-e-co-o-dau\/","title":{"rendered":"Vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o? 47 th\u1ef1c ph\u1ea9m gi\u00e0u Vitamin E nh\u1ea5t"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong> s\u1ebd mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe? V\u1eady b\u1ea1n \u0111\u00e3 bi\u1ebft vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o<\/strong> ch\u01b0a, n\u1ebfu ch\u01b0a bi\u1ebft xem ngay b\u00e0i vi\u1ebft m\u00e0 Nutrihome<\/strong> chia s\u1ebb d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!<\/p>\n

L\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i vitamin tan trong ch\u1ea5t b\u00e9o (nh\u01b0ng kh\u00f4ng tan trong n\u01b0\u1edbc), vitamin E<\/strong> r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 con ng\u01b0\u1eddi. Vi\u1ec7c b\u1ed5 sung th\u1eeba hay thi\u1ebfu vitamin E \u0111\u1ec1u kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe, do \u0111\u00f3 c\u1ea7n b\u1ed5 sung \u0111\u00fang li\u1ec1u l\u01b0\u1ee3ng v\u00e0 \u0111\u00fang c\u00e1ch.<\/p>\n

Vitamin E c\u00f3 2 nh\u00f3m ch\u00ednh l\u00e0 tocopherols v\u00e0 tocotrienol, trong \u0111\u00f3 tocopherols c\u00f3 t\u00e1c d\u1ee5ng m\u1ea1nh h\u01a1n. V\u00e0 m\u1eb7c d\u00f9 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p thu \u0111\u01b0\u1ee3c c\u1ea3 2 d\u1ea1ng vitamin E tocopherols nh\u00e2n t\u1ea1o v\u00e0 thi\u00ean nhi\u00ean, nh\u01b0ng ngu\u1ed3n thi\u00ean nhi\u00ean trong th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c cho l\u00e0 t\u1ed1t nh\u1ea5t.<\/p>\n

\"th\u1ef1c<\/p>\n

B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E trong ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/p>\n

Vitamin E v\u00e0 nh\u1eefng t\u00e1c d\u1ee5ng tuy\u1ec7t v\u1eddi \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe<\/strong><\/h2>\n

\u0110\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, h\u1ea1n ch\u1ebf c\u00e1c g\u1ed1c t\u1ef1 do m\u1ea1nh m\u1ebd, vitamin E n\u1ebfu \u0111\u01b0\u1ee3c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 t\u1eeb nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a vitamin E trong t\u1ef1 nhi\u00ean s\u1ebd mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe nh\u01b0:<\/p>\n

    \n
  • D\u01b0\u1ee1ng \u1ea9m cho l\u00e0n da, c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t c\u00e1c n\u1ebfp nh\u0103n, ng\u0103n ng\u1eeba v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a<\/li>\n
  • B\u1ea3o v\u1ec7\/ ng\u0103n ng\u1eeba da kh\u1ecfi tia UV r\u1ea5t t\u1ed1t v\u00e0 hi\u1ec7u qu\u1ea3<\/li>\n
  • Nu\u00f4i d\u01b0\u1ee1ng, ph\u1ee5c h\u1ed3i t\u00f3c b\u1ecb h\u01b0 t\u1ed5n, c\u1ea3i thi\u1ec7n ch\u1ee9ng kh\u00f4 da \u0111\u1ea7u c\u0169ng nh\u01b0 nang t\u00f3c<\/li>\n
  • Gi\u1ea3m nguy c\u01a1 sa s\u00fat tr\u00ed tu\u1ec7 v\u00e0 suy gi\u1ea3m nh\u1eadn th\u1ee9c, tr\u00e1nh c\u00e1c t\u1ed5n th\u01b0\u01a1ng m\u1eaft (tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng) do tu\u1ed5i t\u00e1c \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i<\/li>\n
  • Gi\u1ea3m nguy c\u01a1 \u0111au tim v\u00e0 m\u1eafc c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch n\u00f3i chung<\/li>\n
  • Gia t\u0103ng s\u1ea3n xu\u1ea5t c\u00e1c t\u1ebf b\u00e0o m\u00e1u \u0111\u1ecf m\u1edbi\u2026<\/li>\n<\/ul>\n

    Tr\u00ean l\u00e0 nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi vitamin E mang \u0111\u1ebfn cho s\u1ee9c kh\u1ecfe n\u1ebfu \u0111\u01b0\u1ee3c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 v\u00e0 \u0111\u00fang c\u00e1ch. Theo \u0111\u00f3, t\u00f9y theo \u0111\u1ed9 tu\u1ed5i, gi\u1edbi t\u00ednh\u2026 l\u01b0\u1ee3ng vitamin E khuy\u1ebfn ngh\u1ecb ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y \u1edf c\u00e1c \u0111\u1ed1i t\u01b0\u1ee3ng l\u00e0:<\/p>\n

      \n
    • Tr\u1ebb em d\u01b0\u1edbi 1 tu\u1ed5i: 3mg<\/li>\n
    • Tr\u1ebb em t\u1eeb 1 – 3 tu\u1ed5i: 5 – 7mg<\/li>\n
    • Tr\u1ebb em t\u1eeb 4 – 9 tu\u1ed5i: 7mg<\/li>\n
    • Tr\u1ebb em t\u1eeb 10 – 12 tu\u1ed5i: 11mg<\/li>\n
    • Tr\u1ebb 13 – 14 tu\u1ed5i: 12 – 15mg<\/li>\n
    • Tr\u1ebb tr\u00ean 14 tu\u1ed5i v\u00e0 ph\u1ee5 n\u1eef c\u00f3 thai \u1edf m\u1ecdi tu\u1ed5i: 15mg<\/li>\n
    • Ph\u1ee5 n\u1eef cho con b\u00fa: 19mg<\/li>\n<\/ul>\n

      Trong tr\u01b0\u1eddng h\u1ee3p c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu h\u1ee5t ho\u1eb7c b\u1ed5 sung vitamin E qu\u00e1 d\u01b0 th\u1eeba s\u1ebd g\u00e2y ra c\u00e1c t\u00e1c h\u1ea1i sau:<\/p>\n

      \"hi\u1ebfu<\/p>\n

      C\u01a1 th\u1ec3 n\u1ebfu thi\u1ebfu h\u1ee5t ho\u1eb7c d\u01b0 th\u1eeba vitamin E \u0111\u1ec1u kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/p>\n

        \n
      • D\u01b0 th\u1eeba vitamin E: Ti\u00eau ch\u1ea3y, \u0111au b\u1ee5ng, r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a; c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh \u0111\u00f4ng m\u00e1u, g\u00e2y ch\u1ea3y m\u00e1u nhi\u1ec1u d\u1eabn \u0111\u1ebfn m\u1ea5t m\u00e1u th\u1eadm ch\u00ed t\u1eed vong\u2026<\/li>\n
      • Thi\u1ebfu h\u1ee5t vitamin E (th\u01b0\u1eddng t\u00ecnh tr\u1ea1ng n\u00e0y r\u1ea5t \u00edt khi x\u1ea3y ra): C\u00e1c c\u01a1 b\u1eafp kh\u00f4ng c\u00f3 s\u1ef1 ph\u1ed1i h\u1ee3p nh\u1ecbp nh\u00e0ng d\u1eabn \u0111\u1ebfn \u0111i – \u0111\u1ee9ng kh\u00f4ng v\u1eefng; lo\u1ea1n nh\u1ecbp tim; sa s\u00fat tr\u00ed tu\u1ec7; m\u1eaft y\u1ebfu k\u00e9m th\u1eadm ch\u00ed c\u00f3 th\u1ec3 g\u00e2y m\u00f9 l\u00f2a; da xu\u1ea5t hi\u1ec7n nhi\u1ec1u n\u1ebfp nh\u0103n, n\u1ed5i m\u1ee5n\u2026<\/li>\n<\/ul>\n

        Th\u00f4ng th\u01b0\u1eddng, vi\u1ec7c d\u00f9ng c\u00e1c vi\u00ean u\u1ed1ng \u0111\u1ec3 b\u1ed5 sung vitamin E th\u01b0\u1eddng \u0111\u01b0\u1ee3c b\u00e1c s\u0129 ch\u1ec9 \u0111\u1ecbnh trong c\u00e1c tr\u01b0\u1eddng h\u1ee3p \u0111\u1eb7c bi\u1ec7t nh\u01b0 m\u1eafc b\u1ec7nh, suy dinh d\u01b0\u1ee1ng\u2026 C\u1ea7n nh\u1edb, b\u1ea1n tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ef1 \u00fd b\u1ed5 sung vitamin E trong b\u1ea5t c\u1ee9 tr\u01b0\u1eddng h\u1ee3p n\u00e0o, b\u1edfi n\u1ebfu d\u00f9ng th\u1eeba s\u1ebd g\u00e2y h\u1ea1i s\u1ee9c kh\u1ecfe.<\/p>\n

        Vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o? Top 47 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E nh\u1ea5t<\/strong><\/h2>\n

        Th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111a d\u1ea1ng c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong> c\u00f3 trong t\u1ef1 nhi\u00ean s\u1ebd gi\u00fap b\u1ed5 sung \u0111\u1ee7 l\u01b0\u1ee3ng vitamin E c\u01a1 th\u1ec3 c\u1ea7n h\u00e0ng ng\u00e0y. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ee9a vitamin \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 an to\u00e0n, l\u00e0nh m\u1ea1nh, t\u1ed1t cho s\u1ee9c kh\u1ecfe b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n

        1. D\u1ea7u m\u1ea7m l\u00faa m\u00ec<\/strong><\/h3>\n

        L\u00e0 lo\u1ea1i d\u1ea7u c\u00f3 chi\u1ebft xu\u1ea5t 100% t\u1eeb m\u1ea7m h\u1ea1t l\u00faa m\u00ec t\u1ef1 nhi\u00ean, m\u00f9i th\u01a1m nh\u1eb9 \u0111\u1eb7c tr\u01b0ng, trong d\u1ea7u m\u1ea7m l\u00faa m\u00ec ch\u1ee9a r\u1ea5t nhi\u1ec1u th\u00e0nh ph\u1ea7n c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe nh\u01b0: vitamin E, vitamin B6, axit folic, vitamin B, magie, kali\u2026S\u1eed d\u1ee5ng d\u1ea7u m\u1ea7m l\u00faa m\u00ec gi\u00fap ng\u0103n ng\u1eeba c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 tim m\u1ea1ch, ki\u1ec3m so\u00e1t t\u1ed1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 r\u1ea5t t\u1ed1t cho ph\u1ee5 n\u1eef mang thai.<\/p>\n

        L\u01b0\u1ee3ng vitamin E c\u00f3 trong 100g d\u1ea7u m\u1ea7m l\u00faa m\u00ec l\u00e0 149.4mg (996% DV), t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 6.7mg (45% DV) trong 1 mu\u1ed7ng c\u00e0 ph\u00ea. (1)<\/p>\n

        \"vitamin<\/p>\n

        D\u1ea7u m\u1ea7m l\u00faa m\u00ec c\u00f3 ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng vitamin E gi\u00fap l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o ho\u00e1 v\u00e0 tr\u1ebb h\u00f3a l\u00e0n da<\/p>\n

        2. H\u1ea1t v\u00e0 d\u1ea7u h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng<\/strong><\/h3>\n

        Khi n\u00f3i \u0111\u1ebfn nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong> kh\u00f4ng th\u1ec3 kh\u00f4ng n\u00f3i \u0111\u1ebfn h\u1ea1t v\u00e0 d\u1ea7u h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng. H\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 lo\u1ea1i h\u1ea1t th\u01a1m, b\u00e9o hay \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 m\u00f3n \u0103n v\u1eb7t trong gia \u0111\u00ecnh. Trong h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng c\u00f3 ch\u1ee9a r\u1ea5t nhi\u1ec1u vitamin E v\u00e0 folate r\u1ea5t th\u00e2n thi\u1ec7n v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch. Tuy v\u1eady, th\u00e0nh ph\u1ea7n calo t\u1eeb lo\u1ea1i h\u1ea1t n\u00e0y l\u00e0 kh\u00e1 l\u1edbn, 100g t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 584 Kcal, n\u1ebfu ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng t\u0103ng c\u00e2n.<\/p>\n

        D\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng \u0111\u01b0\u1ee3c \u00e9p ra t\u1eeb h\u1ea1t c\u1ee7a c\u00e2y h\u01b0\u1edbng d\u01b0\u01a1ng, \u0111a ph\u1ea7n th\u01b0\u1eddng s\u1eed d\u1ee5ng c\u00f4ng ngh\u1ec7 \u00e9p l\u1ea1nh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o kh\u00f4ng thay \u0111\u1ed5i c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t v\u00e0 vitamin b\u00ean trong. Th\u00f4ng th\u01b0\u1eddng, th\u00e0nh ph\u1ea7n d\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng c\u00f3 ch\u1ee9a nhi\u1ec1u omega3 v\u00e0 omega6 gi\u00fap l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng cholesterol trong m\u00e1u, l\u01b0\u1ee3ng vitamin E d\u1ed3i d\u00e0o c\u00f3 kh\u1ea3 n\u0103ng ch\u1eadm s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a b\u1ec7nh Alzheimer. Tuy v\u1eady,n\u1ebfu ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u d\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn vi\u1ec7c t\u0103ng vi\u00eam trong c\u01a1 th\u1ec3.<\/p>\n

        Trong 100g h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng ch\u1ee9a \u0111\u1ebfn 35.2mg (234% DV) vitamin E v\u00e0 100g d\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng c\u00f3 ch\u1ee9a \u0111\u1ebfn 68.5mg (456% DV) lo\u1ea1i vitamin tan trong ch\u1ea5t b\u00e9o n\u00e0y. (2, 3)<\/p>\n

        \"th\u1ef1c<\/p>\n

        Vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o? H\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng l\u00e0 m\u1ed9t trong nh\u1eefng \u201c\u0111\u00e1p \u00e1n\u201d.<\/p>\n

        3. H\u1ea1t v\u00e0 d\u1ea7u h\u1ea1t h\u1ea1nh nh\u00e2n<\/strong><\/h3>\n

        H\u1ea1t h\u1ea1nh nh\u00e2n cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3, trong \u0111\u00f3 c\u00f3 ch\u1ee9a nhi\u1ec1u vitamin E l\u00e0m gi\u1ea3m t\u1ef7 l\u1ec7 m\u1eafc b\u1ec7nh tim, ung th\u01b0 v\u00e0 b\u1ec7nh Alzheimer \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.<\/p>\n

        Kh\u00f4ng nh\u1eefng v\u1eady, khi ch\u00fang ta h\u1ea5p th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng d\u1ea7u h\u1ea1t h\u1ea1nh nh\u00e2n v\u1eeba ph\u1ea3i c\u00f2n gi\u00fap l\u00e0m gi\u1ea3m nguy c\u01a1 b\u00e9o ph\u00ec, gi\u1eef g\u00ecn v\u00f3c d\u00e1ng kh\u1ecfe \u0111\u1eb9p.<\/p>\n

        L\u01b0\u1ee3ng vitamin E c\u00f3 trong 100g h\u1ea1t h\u1ea1nh nh\u00e2n l\u00e0 kho\u1ea3ng 25.6mg (171% DV). V\u00e0 trong 100g d\u1ea7u h\u1ea1nh nh\u00e2n ch\u1ee9a 39.2mg (261% DV), t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 5.3mg (36% DV) trong 1 mu\u1ed7ng canh. (4, 5)<\/p>\n

        4. H\u1ea1t v\u00e0 d\u1ea7u h\u1ea1t ph\u1ec9<\/strong><\/h3>\n

        C\u00e1c chuy\u00ean gia ch\u0103m s\u00f3c s\u1eafc \u0111\u1eb9p \u1ee7ng h\u1ed9 vi\u1ec7c ph\u1ee5 n\u1eef th\u01b0\u1eddng xuy\u00ean s\u1eed d\u1ee5ng h\u1ea1t v\u00e0 d\u1ea7u h\u1ea1t ph\u1ec9 b\u1edfi h\u00e0m l\u01b0\u1ee3ng vitamin E trong h\u1ea1t ph\u1ec9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 l\u00e0n da kh\u1ecfi t\u00e1c h\u1ea1i c\u1ee7a \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi, t\u0103ng c\u01b0\u1eddng s\u1ea3n xu\u1ea5t collagen t\u00e1i t\u1ea1o da.<\/p>\n

        Ngo\u00e0i ra, l\u01b0\u1ee3ng vitamin E trong h\u1ea1t v\u00e0 d\u1ea7u h\u1ea1t ph\u1ec9 c\u00f2n gi\u00fap l\u00e0m m\u1edd s\u1eb9o, gi\u1ea3m n\u1ebfp nh\u0103n, thu nh\u1ecf l\u1ed7 ch\u00e2n l\u00f4ng v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng t\u0103ng s\u1eafc t\u1ed1 hi\u1ec7u qu\u1ea3.<\/p>\n

        Trong 100g h\u1ea1t ph\u1ec9 c\u00f3 \u0111\u1ebfn 15mg vitamin E (100% DV). V\u00e0 l\u01b0\u1ee3ng vitamin E c\u00f3 trong 100g d\u1ea7u h\u1ea1t ph\u1ec9 l\u00e0 47.2mg (315% DV), kho\u1ea3ng 6.4mg (43% DV) trong 1 mu\u1ed7ng canh. (6, 7)<\/p>\n

        \"th\u1ef1c<\/p>\n

        Ngo\u00e0i vitamin E, d\u1ea7u h\u1ea1t ph\u1ec9 c\u00f2n ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a v\u00e0 vitamin A, K<\/p>\n

        5. D\u1ea7u c\u00e1m g\u1ea1o<\/strong><\/h3>\n

        N\u1ebfu b\u1ea1n \u0111ang \u0111i t\u00ecm th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E gi\u00fap gi\u1ea3m thi\u1ec3u n\u1ebfp nh\u0103n th\u00ec d\u1ea7u c\u00e1m g\u1ea1o l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn kh\u00f4ng n\u00ean b\u1ecf qua. H\u00e0m l\u01b0\u1ee3ng gamma oryzanol v\u00e0 vitamin E trong d\u1ea7u c\u00e1m g\u1ea1o chi\u1ebfm l\u01b0\u1ee3ng kh\u00e1 l\u1edbn gi\u00fap ng\u0103n ng\u1eeba s\u1ef1 \u201ct\u1ea5n c\u00f4ng\u201d c\u1ee7a c\u00e1c g\u1ed1c t\u1ef1 do, cung c\u1ea5p \u0111\u1ed9 \u1ea9m cho da.<\/p>\n

        D\u1ea7u c\u00e1m g\u1ea1o v\u1eeba c\u00f3 ch\u1ee9a ch\u1ea5t b\u00e9o b\u00e3o ho\u00e0 \u0111\u01a1n gi\u1ed1ng v\u1edbi d\u1ea7u olive, v\u1eeba c\u00f3 ch\u1ea5t b\u00e9o h\u00f2a \u0111a gi\u1ed1ng v\u1edbi d\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng, vi\u1ec7c s\u1eed d\u1ee5ng d\u1ea7u c\u00e1m g\u1ea1o trong b\u1eefa \u0103n h\u1eb1ng ng\u00e0y s\u1ebd r\u1ea5t th\u00e2n thi\u1ec7n v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n

        C\u00f3 kho\u1ea3ng 32.3mg vitamin E (215% DV) trong 100g d\u1ea7u c\u00e1m g\u1ea1o, g\u1ea7n b\u1eb1ng 4.4mg (29% DV) trong m\u1ed7i mu\u1ed7ng canh. (8)<\/p>\n

        6. D\u1ea7u h\u1ea1t nho<\/strong><\/h3>\n

        R\u1ea5t nhi\u1ec1u nh\u00e0 s\u1ea3n xu\u1ea5t v\u1ec1 l\u0129nh v\u1ef1c l\u00e0m \u0111\u1eb9p \u0111\u00e3 tin d\u00f9ng d\u1ea7u h\u1ea1t nho l\u00e0 th\u00e0nh ph\u1ea7n ch\u00ednh trong c\u00e1c s\u1ea3n ph\u1ea9m l\u00e0m \u0111\u1eb9p da v\u00e0 t\u00f3c v\u00ec h\u00e0m l\u01b0\u1ee3ng vitamin E r\u1ea5t l\u1edbn b\u00ean trong ch\u00fang.<\/p>\n

        Ngo\u00e0i ra, vitamin E trong d\u1ea7u h\u1ea1t nho c\u00f2n ho\u1ea1t \u0111\u1ed9ng nh\u01b0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh b\u1ea3o v\u1ec7 c\u00e1c t\u1ebf b\u00e0o tr\u01b0\u1edbc c\u00e1c t\u00e1c nh\u00e2n t\u1eeb m\u00f4i tr\u01b0\u1eddng, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch.<\/p>\n

        L\u01b0\u1ee3ng vitamin E c\u00f3 trong 100g d\u1ea7u h\u1ea1t nho l\u00e0 28.8mg (192% DV), t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 3.9mg (26% DV) trong m\u1ed7i mu\u1ed7ng canh. (9)<\/p>\n

        \"nh\u1eefng<\/p>\n

        D\u1ea7u h\u1ea1t nho c\u0169ng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E.<\/p>\n

        7. D\u1ea7u h\u1ea1t c\u1ea3i<\/strong><\/h3>\n

        Theo s\u1ed1 li\u1ec7u c\u1ee7a B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3, d\u1ea7u h\u1ea1t c\u1ea3i l\u00e0 lo\u1ea1i d\u1ea7u ti\u00eau th\u1ee5 nhi\u1ec1u th\u1ee9 3 tr\u00ean th\u1ebf gi\u1edbi v\u00ec l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi m\u00e0 ch\u00fang mang l\u1ea1i. D\u1ea7u h\u1ea1t c\u1ea3i c\u00f3 ch\u1ee9a r\u1ea5t nhi\u1ec1u vitamin E c\u00f3 t\u00e1c d\u1ee5ng ng\u0103n ng\u1eeba ung th\u01b0 v\u00e0 h\u1ea1n ch\u1ebf s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a b\u1ec7nh. B\u00ean c\u1ea1nh \u0111\u00f3, th\u1ef1c ph\u1ea9m ch\u1ee9a vitamin E n\u00e0y c\u00f2n c\u00f3 c\u00f4ng d\u1ee5ng d\u01b0\u1ee1ng \u1ea9m, l\u00e0m m\u1ecbn m\u01b0\u1edbt da, \u0111i\u1ec1u tr\u1ecb th\u00e2m h\u1eefu hi\u1ec7u.<\/p>\n

        Trong 1 mu\u1ed7ng c\u00e0 ph\u00ea d\u1ea7u h\u1ea1t c\u1ea3i ch\u1ee9a \u0111\u1ebfn 2.4mg vitamin E (16% DV), kho\u1ea3ng 17.5mg (116% DV) trong m\u1ed7i 100g. (10)<\/p>\n

        8. D\u1ea7u c\u1ecd<\/strong><\/h3>\n

        \u0110\u01b0\u1ee3c chi\u1ebft xu\u1ea5t t\u1eeb qu\u1ea3 c\u1ee7a c\u00e2y c\u1ecd d\u1ea7u, d\u1ea7u c\u1ecd c\u00f3 m\u00e0u \u0111\u1ecf cam t\u1ef1 nhi\u00ean v\u00ec c\u00f3 ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng l\u1edbn beta-carotene gi\u00fap c\u1ea3i thi\u1ec7n th\u1ecb l\u1ef1c. D\u1ea7u c\u1ecd c\u00f2n l\u00e0 th\u1ef1c ph\u1ea9m nhi\u1ec1u vitamin E v\u00ec trong th\u00e0nh ph\u1ea7n c\u1ee7a ch\u00fang c\u00f3 ch\u1ee9a tocotrienols, r\u1ea5t th\u00e2n thi\u1ec7n v\u1edbi s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9.<\/p>\n

        Theo B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3, trong 100g d\u1ea7u c\u1ecd c\u00f3 \u0111\u1ebfn 15.9mg vitamin E (106% DV). Ch\u1ec9 v\u1edbi 1 mu\u1ed7ng nh\u1ecf d\u1ea7u c\u1ecd c\u00f3 trong kh\u1ea9u ph\u1ea7n \u0103n \u0111\u00e3 cung c\u1ea5p \u0111\u1ebfn 2.2mg, kho\u1ea3ng 14% nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y. (11)<\/p>\n

        9. H\u1ea1t th\u00f4ng<\/strong><\/h3>\n

        L\u00e0 m\u1ed9t h\u1ea1t r\u1ea5t kh\u00f3 thu ho\u1ea1ch v\u00e0 s\u1ea3n l\u01b0\u1ee3ng kh\u00f4ng nhi\u1ec1u, h\u1ea1t th\u00f4ng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 th\u1ef1c ph\u1ea9m kh\u00e1 \u0111\u1eaft \u0111\u1ecf. Tuy v\u1eady, th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong h\u1ea1t th\u00f4ng r\u1ea5t phong ph\u00fa v\u00e0 c\u00f3 nhi\u1ec1u \u01b0u \u0111i\u1ec3m l\u1edbn cho s\u1ee9c kho\u1ebb nh\u01b0 gi\u00fap t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 trong c\u00e1c b\u1eefa \u0103n c\u1ee7a b\u1ec7nh nh\u00e2n \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng.<\/p>\n

        H\u1ea1t th\u00f4ng c\u00f2n ch\u1ee9a r\u1ea5t nhi\u1ec1u vitamin E gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a tim m\u1ea1ch, da, t\u00f3c. \u0110\u00e2y l\u00e0 m\u1ed9t trong 10 lo\u1ea1i h\u1ea1t c\u00f3 ch\u1ee9a nhi\u1ec1u vitamin E nh\u1ea5t. Trong 100g h\u1ea1t th\u00f4ng kh\u00f4 ch\u1ee9a kho\u1ea3ng 9.3mg vitamin E (62% DV). (12)<\/p>\n

        10. \u0110\u1eadu ph\u1ed9ng<\/strong><\/h3>\n

        Tr\u00e1i v\u1edbi suy ngh\u0129 c\u1ee7a m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, \u0111\u1eadu ph\u1ed9ng s\u1ebd c\u00f3 h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng th\u1ea5p h\u01a1n c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u1eaft \u0111\u1ecf kh\u00e1c. Th\u1ef1c t\u1ebf, \u0111\u1eadu ph\u1ed9ng l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 nhi\u1ec1u gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng t\u1ed1t cho s\u1ee9c kh\u1ecfe, d\u1ec5 t\u00ecm, gi\u00e1 th\u00e0nh b\u00ecnh \u1ed5n.<\/p>\n

        \u0110\u1eadu ph\u1ed9ng l\u00e0 ngu\u1ed3n cung c\u1ea5p d\u1ed3i d\u00e0o c\u00e1c ch\u1ea5t nh\u01b0 ch\u1ea5t \u0111\u1ea1m, ch\u1ea5t b\u00e9o, ch\u1ea5t x\u01a1, Magie\u2026 \u0110\u1eadu ph\u1ed9ng c\u00f2n l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong> gi\u00fap ng\u0103n ng\u1eeba s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a c\u00e1c n\u1ebfp nh\u0103n, b\u1ea3o v\u1ec7 da d\u01b0\u1edbi tia c\u1ef1c t\u00edm. Trong 100g h\u1ea1t \u0111\u1eadu ph\u1ed9ng rang ch\u1ee9a kho\u1ea3ng 4.9mg vitamin E (33% DV). (13)<\/p>\n

        \"th\u1ef1c<\/p>\n

        H\u1ea1t, d\u1ea7u, b\u01a1 \u0111\u1eadu ph\u1ed9ng \u0111\u1ec1u l\u00e0 th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E quen thu\u1ed9c, gi\u00fap b\u1ea3o v\u1ec7 c\u00e1c t\u1ebf b\u00e0o kh\u1ecfi stress oxy h\u00f3a<\/p>\n

        11. H\u1ea1t d\u1ebb c\u01b0\u1eddi<\/strong><\/h3>\n

        H\u1ea1t d\u1ebb c\u01b0\u1eddi l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i h\u1ea1t quen thu\u1ed9c trong m\u00e2m b\u00e1nh k\u1eb9o ng\u00e0y t\u1ebft. Kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t lo\u1ea1i h\u1ea1t th\u01b0\u1edfng th\u1ee9c, \u0103n ch\u01a1i h\u1ea1t d\u1ebb c\u01b0\u1eddi c\u00f2n l\u00e0 th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 ch\u1ea5t b\u00e9o. \u0110\u1eb7c bi\u1ec7t trong lo\u1ea1i h\u1ea1t n\u00e0y, c\u0169ng ch\u1ee9a nhi\u1ec1u vitamin E gi\u00fap nu\u00f4i d\u01b0\u1ee1ng v\u00e0 gi\u1eef \u1ea9m cho da.<\/p>\n

        Trong 100g h\u1ea1t d\u1ebb c\u01b0\u1eddi ch\u1ee9a 2.9mg vitamin E (19% DV), 2.2mg (14% DV) trong 100g h\u1ea1t d\u1ebb c\u01b0\u1eddi rang ch\u00edn (14, 15). C\u00e1c vitamin E c\u00f3 trong h\u1ea1t d\u1ebb c\u01b0\u1eddi c\u00f2n gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng insulin v\u00e0 th\u00fac \u0111\u1ea9y l\u01b0u th\u00f4ng m\u00e1u, gi\u00fap gi\u1ea3m m\u1ee5n tr\u1ee9ng c\u00e1. Th\u01b0\u1eddng xuy\u00ean \u0103n h\u1ea1t d\u1ebb c\u01b0\u1eddi c\u00f2n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim, c\u0103n b\u1ec7nh ung th\u01b0 tuy\u1ebfn ti\u1ec1n li\u1ec7t.<\/p>\n

        12. H\u1ea1t b\u00ed ng\u00f4<\/strong><\/h3>\n

        H\u1ea1t b\u00ed ng\u00f4 l\u00e0 \u201c\u0111\u00e1p \u00e1n\u201d ti\u1ebfp theo cho c\u00e2u h\u1ecfi vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o<\/strong>. Trong 100g b\u00ed ng\u00f4 ch\u1ee9a 2.2mg vitamin E (15% DV) (16). Ngo\u00e0i ra, trong h\u1ea1t b\u00ed \u0111\u1ecf c\u00f3 ch\u1ea5t ch\u1ed1ng carotenoid c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m vi\u00eam v\u00e0 b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi c\u00e1c g\u1ed1c t\u1ef1 do c\u00f3 h\u1ea1i. Ch\u00ednh v\u00ec h\u00e0m l\u01b0\u1ee3ng vitamin cao, h\u1ea1t b\u00ed \u0111\u1ecf c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 b\u1ea1n ch\u1ed1ng l\u1ea1i c\u00e1c b\u1ec7nh kh\u00e1c nhau, gi\u1ea3m thi\u1ec3u nguy c\u01a1 m\u1eafc m\u1ed9t s\u1ed1 c\u0103n b\u1ec7nh ung th\u01b0, th\u00fac \u0111\u1ea9y gi\u1ea3m c\u00e2n v\u00e0 t\u1ed1t cho b\u1ec7nh nh\u00e2n m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n

        \"th\u1ef1c<\/p>\n

        H\u1ea1t b\u00ed ng\u00f4 c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E nh\u1ea5t.<\/p>\n

        13. H\u1ed3 \u0111\u00e0o<\/strong><\/h3>\n

        B\u1ea1n c\u00f3 bi\u1ebft h\u1ea1t h\u1ed3 \u0111\u00e0o c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n cung c\u1ea5p vitamin E t\u1ed1t nh\u1ea5t hi\u1ec7n nay?<\/p>\n

        H\u1ea1t h\u1ed3 \u0111\u00e0o thu\u1ed9c h\u1ecd c\u00e2y gai, c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb B\u1eafc M\u1ef9 v\u00e0 Mexico. Th\u00e2n qu\u1ea3 c\u00f3 h\u00ecnh b\u1ea7u d\u1ee5c d\u00e0i, v\u1ecf m\u1ecfng c\u00f3 m\u00e0u v\u00e0ng n\u00e2u, h\u1ea1t c\u00f3 h\u00ecnh b\u1ea7u d\u1ee5c, b\u1ec1 m\u1eb7t c\u00f3 r\u00e3nh, h\u01b0\u01a1ng v\u1ecb ng\u1ecdt b\u00f9i v\u00e0 b\u00e9o v\u1edbi h\u00e0m l\u01b0\u1ee3ng cao ch\u1ea5t dinh d\u01b0\u1ee1ng, ch\u1ea5t b\u00e9o v\u00e0 vitamin.<\/p>\n

        Trong 100g h\u1ea1t h\u1ed3 \u0111\u00e0o rang ch\u1ee9a 1.3mg vitamin E (9% DV) (17). Trong h\u1ea1t h\u1ed3 \u0111\u00e0o ch\u1ee9a nhi\u1ec1u vitamin d\u01b0\u1edbi d\u1ea1ng alpha v\u00e0 gamma-tocopherol, c\u00f3 t\u00e1c d\u1ee5ng ch\u1ed1ng oxy, gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh gan nhi\u1ec5m m\u1ee1, \u0111\u1ee5c th\u1ee7y tinh th\u1ec3, ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2 v\u00e0 th\u1eadm ch\u00ed m\u1ed9t s\u1ed1 lo\u1ea1i ung th\u01b0.<\/p>\n

        14. H\u1ea1t \u0111i\u1ec1u<\/strong><\/h3>\n

        Ngo\u00e0i c\u00e1c lo\u1ea1i h\u1ea1t tr\u00ean, h\u1ea1t \u0111i\u1ec1u c\u0169ng l\u00e0 th\u1ef1c ph\u1ea9m th\u01a1m ngon b\u1ed5 d\u01b0\u1ee1ng v\u00e0 ch\u1ee9a nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng vitamin, \u0111\u1eb7c bi\u1ec7t l\u00e0 vitamin E. Theo s\u1ed1 li\u1ec7u t\u1eeb B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3, c\u00f3 0.9 mg vitamin E (6% DV) trong m\u1ed7i 100g h\u1ea1t \u0111i\u1ec1u rang (18). L\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong>, h\u1ea1t \u0111i\u1ec1u gi\u00fap ng\u0103n ng\u1eeba b\u1ec7nh tim m\u1ea1ch, l\u00e0m \u0111\u1eb9p da, c\u1ea3i thi\u1ec7n c\u01a1 kh\u1edbp v\u00e0 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch,\u2026.<\/p>\n

        H\u1ea1t \u0111i\u1ec1u l\u00e0 h\u1ea1t thu\u1ed9c h\u1ecd Anacardium Occidentale c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb Brazil \u0111\u01b0\u1ee3c tr\u1ed3ng nhi\u1ec1u \u1edf c\u00e1c t\u1ec9nh \u0110\u00f4ng Nam B\u1ed9. H\u1ea1t \u0111i\u1ec1u c\u00f3 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon, s\u1eed d\u1ee5ng h\u1ea1t \u0111i\u1ec1u \u0103n k\u00e8m v\u1edbi c\u00e1c th\u1ef1c ph\u1ea9m kh\u00e1c c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 nhi\u1ec1u vitamin E h\u01a1n.<\/p>\n

        \"th\u1ef1c<\/p>\n

        Trong h\u1ea1t \u0111i\u1ec1u c\u00f3 ch\u1ee9a r\u1ea5t nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a nh\u01b0 vitamin E, K, B6<\/p>\n

        15. B\u00e0o ng\u01b0<\/strong><\/h3>\n

        B\u00e0o ng\u01b0 l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean li\u1ec7u tuy\u1ec7t v\u1eddi \u0111\u1ec3 ch\u1ebf bi\u1ebfn nhi\u1ec1u m\u00f3n \u0103n th\u01a1m ngon, b\u1ed5 d\u01b0\u1ee1ng. B\u00ean c\u1ea1nh \u0111\u00f3, b\u00e0o ng\u01b0 c\u00f2n l\u00e0 m\u1ed9t ngu\u1ed3n dinh d\u01b0\u1ee1ng tuy\u1ec7t v\u1eddi, ch\u1ee9a nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 c\u1ef1c k\u1ef3 \u00edt c\u00e1c ch\u1ea5t b\u00e9o.<\/p>\n

        Trong 100g b\u00e0o ng\u01b0 h\u1ea5p ho\u1eb7c lu\u1ed9c ch\u1ee9a kho\u1ea3ng 7.96mg vitamin E (19). H\u00e0m l\u01b0\u1ee3ng vitamin E ch\u1ee9a trong b\u00e0o ng\u01b0 c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nguy hi\u1ec3m, th\u01b0\u1eddng g\u1eb7p: gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch, ng\u0103n ng\u1eeba ung th\u01b0 v\u00e0 t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng gan, th\u1eadn,\u2026.<\/p>\n

        16. Vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o<\/strong>? Th\u1ecbt ng\u1ed7ng<\/strong><\/h3>\n

        Khi h\u1ecfi \u0111\u1ebfn th\u1ef1c ph\u1ea9m th\u01a1m, ngon, b\u1ed5 d\u01b0\u1ee1ng ch\u1ee9a nhi\u1ec1u vitamin A, B1, v\u00e0 E kh\u00f4ng th\u1ec3 kh\u00f4ng \u0111\u1ec1 c\u1eadp \u0111\u1ebfn th\u1ecbt ng\u1ed7ng. L\u01b0\u1ee3ng vitamin E c\u00f3 trong 100g th\u1ecbt ng\u1ed7ng l\u00e0 1.7mg (12% DV).<\/p>\n

        Th\u1ecbt ng\u1ed7ng \u0103n ngon v\u00e0 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng. Th\u1ecbt ng\u1ed7ng c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn nhi\u1ec1u m\u00f3n \u0103n th\u01a1m ngon v\u00e0 c\u00f3 h\u01b0\u01a1ng v\u1ecb h\u1ea5p d\u1eabn. V\u1edbi h\u00e0m l\u01b0\u1ee3ng vitamin E c\u00f3 trong th\u1ecbt c\u00f3 th\u1ec3 ph\u00f2ng c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 tim m\u1ea1ch, ng\u0103n ng\u1eeba ung th\u01b0 v\u00e0 tu\u1ea7n ho\u00e0n m\u00e1u,\u2026<\/p>\n

        17. C\u00e1 h\u1ed3i \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng<\/strong><\/h3>\n

        C\u00e1 h\u1ed3i \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng l\u00e0 lo\u1ea1i c\u00e1 ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o v\u00e0 vitamin, ch\u1ea5t kho\u00e1ng c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3.<\/p>\n

        C\u00e1 h\u1ed3i \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng thu\u1ed9c h\u1ecd C\u00e1 h\u1ed3i, \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y \u1edf khu v\u1ef1c B\u1eafc \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng D\u01b0\u01a1ng v\u00e0 \u1edf c\u00e1c con s\u00f4ng ch\u1ea3y v\u00e0o \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng, l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i c\u00e1 qu\u00fd hi\u1ebfm. \u0110\u1eb7c bi\u1ec7t trong c\u00e1 h\u1ed3i ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng vitamin E r\u1ea5t l\u1edbn, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng, ph\u00f2ng ch\u1ed1ng c\u00e1c b\u1ec7nh tim m\u1ea1ch v\u00e0 ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe r\u1ea5t t\u1ed1t. Trong 100g th\u1ecbt c\u00e1 h\u1ed3i \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng ch\u1ee9a kho\u1ea3ng 1.1mg vitamin E (8% DV), t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 2,0mg (14% DV) trong 1\/2 mi\u1ebfng phi l\u00ea.<\/p>\n

        \"vitamin<\/p>\n

        C\u00e1 h\u1ed3i \u0110\u1ea1i T\u00e2y D\u01b0\u01a1ng c\u0169ng n\u1eb1m trong danh s\u00e1ch nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a vitamin E.<\/p>\n

        18. \u1ed0c<\/strong><\/h3>\n

        M\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m d\u1ec5 ki\u1ebfm, gi\u00e1 th\u00e0nh r\u1ebb l\u1ea1i ch\u1ee9a nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng vitamin E kh\u00f4ng ai kh\u00e1c ch\u00ednh l\u00e0 \u1ed1c. Trung b\u00ecnh trong 100g th\u1ecbt \u1ed1c ch\u1ee9a kho\u1ea3ng 5.0mg vitamin E (33% DV)<\/p>\n

        C\u00e1c lo\u1ea1i \u1ed1c: \u1ed1c h\u01b0\u01a1ng, \u1ed1c b\u01b0\u01a1u, \u2026. c\u00f3 ch\u1ee9a vitamin E c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u1ed5ng h\u1ee3p h\u1ed3ng c\u1ea7u, ki\u1ec3m so\u00e1t c\u01a1 b\u1eafp, c\u1ea3i thi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng gan, th\u1eadn,\u2026<\/p>\n

        \u1ed0c c\u00f3 m\u00f9i v\u1ecb th\u01a1m ng\u00f2n, gi\u00f2n, dai c\u00f2n gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng, gi\u1ea3m nguy c\u01a1 tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, ung th\u01b0, r\u1ed1i lo\u1ea1n th\u1ea7n kinh v\u00e0 b\u1ec7nh l\u00fd v\u1ec1 tim m\u1ea1ch.<\/p>\n

        19. T\u00f4m c\u00e0ng, t\u00f4m h\u00f9m<\/strong><\/h3>\n

        Ngo\u00e0i tr\u1ee9ng, c\u00e1, s\u1eefa v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t, t\u00f4m c\u00e0ng, t\u00f4m h\u00f9m l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 nhi\u1ec1u nh\u1ea5t. \u0110\u1eb7c bi\u1ec7t, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ec7nh, t\u00f4m c\u00e0ng, t\u00f4m h\u00f9m ch\u1ee9a nhi\u1ec1u vitamin E gi\u00fap ph\u00f2ng ng\u1eeba v\u00e0 ng\u0103n ch\u1eb7n nhi\u1ec1u v\u1ea5n \u0111\u1ec1 b\u1ec7nh l\u00fd. Theo \u01b0\u1edbc t\u00ednh, 100g t\u00f4m c\u00e0ng ch\u1ee9a 1.5mg vitamin E (10% DV) v\u00e0 1.0mg (7% DV) \u0111\u1ed1i v\u1edbi t\u00f4m h\u00f9m.<\/p>\n

        Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a t\u00f4m kh\u00e1 d\u1ed3i d\u00e0o, ch\u00ednh v\u00ec v\u1eady, ch\u1ebf bi\u1ebfn t\u00f4m trong c\u00e1c b\u1eefa \u0103n h\u00e0ng ng\u00e0y gi\u00fap c\u01a1 th\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, ch\u1ed1ng oxy h\u00f3a, gi\u1ea3m vi\u00eam v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch, th\u1eadm ch\u00ed c\u00f2n ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 lo\u1ea1i ung th\u01b0 nh\u1ea5t \u0111\u1ecbnh.<\/p>\n

        20. Tr\u1ee9ng c\u00e1 – m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E nh\u1ea5t<\/strong><\/h3>\n

        N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E gi\u00fap c\u1ea3i thi\u1ec7n l\u00e0n da, gi\u1ea3m thi\u1ec3u n\u1ebfp nh\u0103n th\u00ec tr\u1ee9ng c\u00e1 l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn ho\u00e0n h\u1ea3o d\u00e0nh cho b\u1ea1n.<\/p>\n

        H\u00e0m l\u01b0\u1ee3ng vitamin E trong tr\u1ee9ng c\u00e1 kh\u00e1 nhi\u1ec1u, 100g tr\u1ee9ng c\u00e1 trung b\u00ecnh ch\u1ee9a kho\u1ea3ng 7.0mg (47% DV). Vitamin E c\u00f3 trong tr\u1ee9ng c\u00e1 gi\u00fap c\u00e2n b\u1eb1ng v\u00e0 cung c\u1ea5p \u0111\u1ed9 \u1ea9m cho da. \u0110\u1eb7c bi\u1ec7t, tr\u1ee9ng c\u00e1 c\u00f2n ch\u1ee9a m\u1ed9t h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o gi\u00fap b\u1eefa \u0103n tr\u1edf n\u00ean th\u01a1m ngon, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, n\u00e2ng cao s\u1ee9c \u0111\u1ec1 kh\u00e1ng v\u01b0\u1ee3t tr\u1ed9i.<\/p>\n

        \"tr\u1ee9ng<\/p>\n

        Tr\u1ee9ng c\u00e1 l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin E, A, B, D, axit b\u00e9o omega cao c\u00f9ng nhi\u1ec1u vitamin kho\u00e1ng ch\u1ea5t quan tr\u1ecdng kh\u00e1c cho c\u01a1 th\u1ec3<\/p>\n

        21. B\u1ea1ch tu\u1ed9c<\/strong><\/h3>\n

        B\u1ea1ch tu\u1ed9c l\u00e0 lo\u1ea1i h\u1ea3i s\u1ea3n gi\u00e0u vitamin E, v\u1edbi 1.2mg (8% DV) trong m\u1ed7i 100g. B\u1ea1ch tu\u1ed9c kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n s\u00e1ng t\u1ea1o n\u00ean nh\u1eefng m\u00f3n \u0103n b\u1eaft mi\u1ec7ng, m\u00e0 c\u00f2n gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe nh\u1edd v\u00e0o h\u00e0m l\u01b0\u1ee3ng vitamin, ch\u1ea5t kho\u00e1ng c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0y.<\/p>\n

        Vitamin E trong b\u1ea1ch tu\u1ed9c s\u1ebd gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch, t\u0103ng kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c c\u1ee7a m\u1ea1ch m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n v\u00e0 \u1ed5n \u0111\u1ecbnh c\u00e1c t\u1ebf b\u00e0o, ph\u1ee5c h\u1ed3i l\u00e0m da sau h\u01b0 t\u1ed5n, x\u00f3a m\u1edd n\u1ebfp nh\u0103n hi\u1ec7u qu\u1ea3.<\/p>\n

        22. C\u00e1 tuy\u1ebft<\/strong><\/h3>\n

        C\u00e1 tuy\u1ebft kh\u00f4ng ch\u1ec9 c\u00f3 nhi\u1ec1u omega 3 m\u00e0 c\u00f2n gi\u00e0u vitamin E \u0111\u1eb9p da t\u1eeb s\u00e2u b\u00ean trong, t\u1ed1t cho th\u1ecb l\u1ef1c v\u00e0 tr\u00ed \u00f3c. Trong 100g c\u00e1 tuy\u1ebft ch\u1ee9a kho\u1ea3ng 2.8mg vitamin E (19% DV).<\/p>\n

        \u0102n c\u00e1 th\u01b0\u1eddng xuy\u00ean kh\u00f4ng ch\u1ec9 ch\u1ed1ng oxy h\u00f3a, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch m\u00e0 c\u00f2n gi\u00fap b\u1ea3o v\u1ec7 m\u1eaft, ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c b\u1eefa c\u01a1m h\u1eb1ng ng\u00e0y. \u0102n c\u00e1 tuy\u1ebft 2 b\u1eefa\/ 1 tu\u1ea7n s\u1ebd gi\u00fap l\u00e0n da tr\u1edf n\u00ean s\u00e1ng, m\u1ecbn m\u00e0ng.<\/p>\n

        23. H\u1ed3ng xi\u00eam<\/strong><\/h3>\n

        B\u1ea1n \u0111ang ph\u00e2n v\u00e2n kh\u00f4ng bi\u1ebft th\u1ef1c ph\u1ea9m, tr\u00e1i c\u00e2y n\u00e0o ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng vitamin E t\u1ed1t nh\u1ea5t? Th\u1ef1c t\u1ebf cho th\u1ea5y, h\u1ed3ng xi\u00eam l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y ch\u1ee9a nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 vitamin E. Trong 100g h\u1ed3ng xi\u00eam ch\u1ee9a 2.1mg vitamin E (14% DV), kho\u1ea3ng 5,9mg (39% DV) cho n\u1eeda qu\u1ea3. (20)<\/p>\n

        H\u1ed3ng xi\u00eam c\u00f3 xu\u1ea5t x\u1ee9 t\u1ea1i mi\u1ec1n Nam Florida v\u00e0 l\u00e0 tr\u00e1i c\u00e2y b\u1ed5 d\u01b0\u1ee1ng, t\u1ed1t cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. \u0102n h\u1ed3ng xi\u00eam s\u1ebd gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng h\u1eb1ng ng\u00e0y, c\u1ea3i thi\u1ec7n l\u00e0n da, c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u, ng\u0103n ng\u1eeba b\u1ec7nh tim m\u1ea1ch v\u00e0 m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0.<\/p>\n

        24. Qu\u1ea3 b\u01a1 l\u00e0 m\u1ed9t th\u1ef1c ph\u1ea9m ch\u1ee9a vitamin E d\u1ed3i d\u00e0o<\/strong><\/h3>\n

        Qu\u1ea3 b\u01a1 l\u00e0 m\u1ed9t trong nh\u1eefng tr\u00e1i c\u00e2y cung c\u1ea5p nhi\u1ec1u c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3. Kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng tim m\u1ea1ch, h\u1ec7 mi\u1ec5n d\u1ecbch, c\u00f2n b\u1ed3i b\u1ed5, c\u1ea3i thi\u1ec7n th\u1ecb l\u1ef1c m\u1eaft, b\u1ea3o v\u1ec7 x\u01b0\u01a1ng kh\u1edbp,\u2026<\/p>\n

        Qu\u1ea3 b\u01a1 l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong>. Trong 100g th\u1ecbt qu\u1ea3 b\u01a1 ch\u1ee9a 2.1mg (14% DV) (21). Ngo\u00e0i ra, lo\u1ea1i qu\u1ea3 n\u00e0y c\u00f2n r\u1ea5t gi\u00e0u acid b\u00e9o kh\u00f4ng b\u00e3o ho\u00e0. S\u1eed d\u1ee5ng b\u01a1 trong b\u1eefa \u0103n h\u1eb1ng ng\u00e0y: salad, sinh t\u1ed1,\u2026. gi\u00fap c\u01a1 th\u1ec3 n\u00e2ng \u0111\u1ee1 mi\u1ec5n d\u1ecbch, gi\u1ea3m vi\u00eam. B\u00ean c\u1ea1nh \u0111\u00f3 c\u00f2n ph\u00f2ng ng\u1eeba m\u1ed9t s\u1ed1 b\u1ec7nh m\u1ea1n t\u00ednh nh\u01b0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, b\u1ec7nh tim m\u1ea1ch, vi\u00eam kh\u1edbp,\u2026<\/p>\n

        \"Qu\u1ea3<\/p>\n

        Trong 1\/2 qu\u1ea3 b\u01a1 c\u00f3 2,1mg vitamin E (14% DV).<\/p>\n

        25. Xo\u00e0i<\/strong><\/h3>\n

        Nh\u1eafc \u0111\u1ebfn lo\u1ea1i tr\u00e1i c\u00e2y nhi\u1ec7t \u0111\u1edbi th\u01a1m m\u00e1t, nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng vitamin nh\u1ea5t l\u00e0 vitamin E, kh\u00f4ng th\u1ec3 b\u1ecf qua qu\u1ea3 xo\u00e0i. Trong 100g th\u1ecbt xo\u00e0i ch\u1ee9a 0.9mg vitamin E (6% DV), kho\u1ea3ng 1,5mg (10% DV) n\u1eeda qu\u1ea3. (22)<\/p>\n

        Xo\u00e0i l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1eb7c s\u1ea3n tr\u00e1i c\u00e2y \u0111\u01b0\u1ee3c thi\u00ean nhi\u00ean \u01b0u \u00e1i ban t\u1eb7ng cho v\u00f9ng \u0111\u1ea5t nhi\u1ec7t \u0111\u1edbi, trong \u0111\u00f3 c\u00f3 Vi\u1ec7t Nam. \u1ede xo\u00e0i, c\u00f3 ch\u1ee9a m\u1ed9t h\u00e0m l\u01b0\u1ee3ng l\u1edbn vitamin E, A, C n\u00ean c\u1ea3i thi\u1ec7n l\u00e0n da r\u1ea5t t\u1ed1t, ngo\u00e0i ra c\u00f2n ng\u0103n ng\u1eeba l\u00e3o h\u00f3a, gi\u00fap da m\u1ecbn m\u00e0ng v\u00e0 c\u0103ng tr\u00e0n s\u1ee9c s\u1ed1ng.<\/p>\n

        26. Qu\u1ea3 kiwi<\/strong><\/h3>\n

        Qu\u1ea3 kiwi cung c\u1ea5p r\u1ea5t nhi\u1ec1u vitamin c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3, trong \u0111\u00f3 c\u00f3 vitamin E. Trong 100g kiwi ch\u1ee9a 1.5mg vitamin E (10% DV), t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 1.0mg (7% DV) trong m\u1ed7i qu\u1ea3 v\u1eeba. (23)<\/p>\n

        S\u1eed d\u1ee5ng kiwi v\u00e0o c\u00e1c b\u1eefa \u0103n, th\u1ee9c u\u1ed1ng t\u01b0\u01a1i m\u00e1t s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ed5 sung h\u00e0m l\u01b0\u1ee3ng d\u01b0\u1ee1ng ch\u1ea5t d\u1ed3i d\u00e0o, gi\u00fap t\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng, \u0111\u1ea9y l\u00f9i c\u00e1c vi khu\u1ea9n c\u00f3 h\u1ea1i.<\/p>\n

        \u0110\u1eb7c bi\u1ec7t, kiwi c\u00f2n coi l\u00e0 tr\u00e1i c\u00e2y ph\u00f9 h\u1ee3p v\u1edbi qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o da, gi\u00fap da c\u0103ng b\u00f3ng, m\u1ecbn m\u00e0ng v\u00e0 tr\u1ebb kh\u1ecfe.<\/p>\n

        27. Qu\u1ea3 m\u00e2m x\u00f4i<\/strong><\/h3>\n

        Qu\u1ea3 m\u00e2m x\u00f4i d\u00f9 t\u01b0\u01a1i hay \u0111\u00f4ng l\u1ea1nh \u0111\u1ec1u ch\u1ee9a vitamin cao, \u0111\u1eb7c bi\u1ec7t h\u00e0m l\u01b0\u1ee3ng mangan, vitamin K v\u00e0 vitamin E. Trong 100g qu\u1ea3 m\u00e2m x\u00f4i ch\u1ee9a 0.9mg vitamin E (6% DV). (24)<\/p>\n

        V\u1edbi h\u00e0m l\u01b0\u1ee3ng vitamin E c\u00f3 ch\u1ee9a trong m\u00e2m x\u00f4i, tr\u00e1i c\u00e2y n\u00e0y gi\u00fap c\u01a1 th\u1ec3 ng\u0103n ng\u1eeba l\u00e3o h\u00f3a, ch\u1ed1ng oxy h\u00f3a, ph\u00f2ng ng\u1eeba m\u1ed9t s\u1ed1 c\u0103n b\u1ec7nh ung th\u01b0, ng\u0103n ng\u1eeba b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 c\u1ea3i thi\u1ec7n tr\u00ed n\u00e3o.<\/p>\n

        Qu\u1ea3 m\u00e2m x\u00f4i c\u00f3 ch\u1ee9a th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng cao n\u00ean c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u00ean n\u00ean s\u1eed d\u1ee5ng qu\u1ea3 m\u00e2m x\u00f4i v\u00e0o trong b\u1eefa \u0103n \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1c cho c\u01a1 th\u1ec3.<\/p>\n

        \"vitamin<\/p>\n

        B\u00ean c\u1ea1nh vitamin E, qu\u1ea3 m\u00e2m x\u00f4i c\u00f2n ch\u1ee9a nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a kh\u00e1c nh\u01b0 vitamin C, Flavonoid, Acid Ellagic<\/p>\n

        28. Qu\u1ea3 l\u00fd chua \u0111en<\/strong><\/h3>\n

        L\u00e0 lo\u1ea1i qu\u1ea3 m\u1ecdng c\u00f3 m\u00e0u \u0111en, t\u00edm ho\u1eb7c \u0111\u1ecf m\u1ecdc nhi\u1ec1u \u1edf khu v\u1ef1c \u0110\u00f4ng \u00c2u. Qu\u1ea3 l\u00fd chua \u0111en tuy nh\u1ecf b\u00e9 nh\u01b0ng l\u1ea1i s\u1edf h\u1eefu nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng vitamin c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 v\u00e0 \u0111\u01b0\u1ee3c \u01b0u \u00e1i tr\u1edf th\u00e0nh m\u1ed9t v\u1ecb thu\u1ed1c t\u1ed1t trong y h\u1ecdc t\u1eeb x\u01b0a \u0111\u1ebfn nay.<\/p>\n

        Kh\u00f4ng ch\u1ec9 l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y c\u00f3 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon, th\u00fa v\u1ecb , qu\u1ea3 l\u00fd chua l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong> gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe th\u1ecb gi\u00e1c, ch\u1ed1ng vi\u00eam, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, ch\u1ed1ng l\u1ea1i virus v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a. Theo \u01b0\u1edbc t\u00ednh, c\u00f3 kho\u1ea3ng 1mg vitamin E (7% DV) trong 100g qu\u1ea3 l\u00fd chua \u0111en. (25)<\/p>\n

        29. Qu\u1ea3 nam vi\u1ec7t qu\u1ea5t<\/strong><\/h3>\n

        Nam vi\u1ec7t qu\u1ea5t l\u00e0 lo\u1ea1i qu\u1ea3 chuy\u00ean cung c\u1ea5p c\u00e1c lo\u1ea1i vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, bao g\u1ed3m vitamin E, K1, vitamin C cho c\u01a1 th\u1ec3. Theo s\u1ed1 li\u1ec7u t\u1eeb B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3, 100g qu\u1ea3 nam vi\u1ec7t qu\u1ea5t cung c\u1ea5p kho\u1ea3ng 1.3mg vitamin E (9% DV) (26). Ch\u00ednh v\u00ec th\u1ebf nam vi\u1ec7t qu\u1ea5t l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i qu\u1ea3 v\u00f4 c\u00f9ng l\u00e0nh m\u1ea1nh, ng\u0103n ng\u1eeba v\u00e0 ch\u1eefa m\u1ed9t s\u1ed1 lo\u1ea1i b\u1ec7nh l\u00fd v\u00f4 c\u00f9ng h\u1eefu hi\u1ec7u.<\/p>\n

        Nam vi\u1ec7t qu\u1ea5t c\u00f3 kh\u1ea3 n\u0103ng ng\u0103n ng\u1eeba vi khu\u1ea9n \u0111\u1ed9c h\u1ea1i g\u00e2y vi\u00eam nhi\u1ec5m, ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 lo\u1ea1i b\u1ec7nh ung th\u01b0, c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a v\u00e0 c\u1ea5p \u1ea9m cho da.<\/p>\n

        30. Qu\u1ea3 m\u01a1<\/strong><\/h3>\n

        M\u01a1 l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong> kh\u00e1 quen thu\u1ed9c, nh\u01b0ng \u00edt ng\u01b0\u1eddi bi\u1ebft. \u0110\u00e2y l\u00e0 lo\u1ea1i qu\u1ea3 nh\u1ecf, m\u00e0u v\u00e0ng, c\u00f3 v\u1ecb chua, tr\u1ed3ng nhi\u1ec1u \u1edf ph\u00eda B\u1eafc n\u01b0\u1edbc ta. Trong 100g qu\u1ea3 m\u01a1 ch\u1ee9a 0.9mg vitamin E (6% DV). (27)<\/p>\n

        Trong qu\u1ea3 m\u01a1 c\u00f3 ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Ch\u00ednh v\u00ec th\u1ebf, \u0103n m\u01a1 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n l\u00e0n da c\u1ee7a b\u1ea1n, ch\u1ed1ng oxy h\u00f3a, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe h\u1ec7 ti\u00eau h\u00f3a, d\u01b0\u1ee1ng \u1ea9m r\u1ea5t t\u1ed1t t\u1eeb b\u00ean trong. C\u00f3 th\u1ec3 n\u00f3i m\u01a1 l\u00e0 m\u1ed9t trong nh\u1eefng tr\u00e1i c\u00e2y \u201cl\u00e0m \u0111\u1eb9p\u201d hi\u1ec7u qu\u1ea3 cho ch\u1ecb em ph\u1ee5 n\u1eef. \u0110\u1eb7c bi\u1ec7t m\u01a1 c\u00f2n c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t th\u1ee9c u\u1ed1ng gi\u1ea3i kh\u00e1t kh\u00f4ng th\u1ec3 thi\u1ebfu c\u1ee7a m\u1ed7i l\u00e0ng qu\u00ea B\u1eafc b\u1ed9 m\u1ed7i d\u1ecbp h\u00e8 v\u1ec1.<\/p>\n

        \"c\u00e1c<\/p>\n

        Trong 1 qu\u1ea3 m\u01a1 v\u1eeba c\u00f3 ch\u1ee9a kho\u1ea3ng 0.3mg vitamin E.<\/p>\n

        31. \u1edat chu\u00f4ng \u0111\u1ecf<\/strong><\/h3>\n

        Kh\u00f4ng ph\u1ea3i l\u00e0 th\u1ef1c ph\u1ea9m n\u00e0o xa l\u1ea1, \u1edbt \u0111\u1ecf (s\u1ed1ng) l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m cung c\u1ea5p vitamin E, A v\u00e0 C nhi\u1ec1u nh\u1ea5t cho c\u01a1 th\u1ec3. Trong 100g \u1edbt chu\u00f4ng \u0111\u1ecf 1.58mg vitamin E (11% DV) (28)<\/p>\n

        T\u1eeb l\u00e2u \u1edbt \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t gia v\u1ecb kh\u00f4ng th\u1ec3 thi\u1ebfu trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y b\u1edfi s\u1ef1 cay n\u1ed3ng m\u00e0 ch\u00fang mang l\u1ea1i c\u00f3 th\u1ec3 k\u00edch th\u00edch v\u1ecb gi\u00e1c, gi\u00fap b\u1eefa \u0103n tr\u1edf n\u00ean ngon mi\u1ec7ng h\u01a1n. Kh\u00f4ng ch\u1ec9 k\u00edch th\u00edch v\u1ecb gi\u00e1c, \u1edbt c\u00f2n l\u00e0 th\u1ef1c ph\u1ea9m gi\u00fap c\u01a1 th\u1ec3 ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0 v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3, ph\u00f2ng tr\u00e1nh b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng, c\u1ea3i thi\u1ec7n mi\u1ec5n d\u1ecbch v\u00e0 tu\u1ea7n ho\u00e0n m\u00e1u n\u00e3o. Ngo\u00e0i ra, khi s\u1eed d\u1ee5ng \u1edbt v\u1edbi m\u1ed9t h\u00e0m l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i s\u1ebd gi\u00fap b\u1ea1n b\u1ea3o v\u1ec7 bao t\u1eed, v\u00e0 c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 d\u1ea1 d\u00e0y.<\/p>\n

        32. C\u1ea3i xanh: M\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong><\/h3>\n

        Kh\u00f4ng ch\u1ec9 l\u00e0 m\u00f3n \u0103n quen thu\u1ed9c c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi, c\u1ea3i xanh c\u00f2n l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau xanh ch\u1ee9a nhi\u1ec1u vitamin E nh\u1ea5t. Trong 100g c\u1ea3i xanh ch\u1ee9a 1.8mg vitamin E (12% DV). Ngo\u00e0i ra, trong c\u1ea3i xanh c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin C, A, K, ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 gi\u00fap ch\u1ed1ng m\u1ea5t n\u01b0\u1edbc, t\u00e1i t\u1ea1o l\u00e0n da v\u00e0 ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe.<\/p>\n

        C\u1ea3i xanh n\u1ea5u ch\u00edn c\u00f3 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon, \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n \u0103n c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe s\u1ebd l\u00e0 m\u1ed9t g\u1ee3i \u00fd kh\u00f4ng th\u1ec3 b\u1ecf qua cho b\u1eefa \u0103n c\u1ee7a b\u1ea1n.<\/p>\n

        33. B\u00f4ng c\u1ea3i xanh<\/strong><\/h3>\n

        Trong 100g b\u00f4ng c\u1ea3i xanh ch\u1ee9a kho\u1ea3ng 1.5mg vitamin E (10% DV), kho\u1ea3ng 1.1mg (8% DV) trong n\u1eeda ch\u00e9n. Ngo\u00e0i l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E, b\u00f4ng c\u1ea3i xanh c\u00f2n l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m si\u00eau c\u00f3 l\u1ee3i \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a con ng\u01b0\u1eddi. Trong b\u00f4ng c\u1ea3i xanh ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng s\u1eaft, protein, canxi, vitamin A v\u00e0 vitamin C r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3.<\/p>\n

        C\u00e1c t\u00e1c d\u1ee5ng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a b\u00f4ng c\u1ea3i xanh ph\u1ea3i k\u1ec3 \u0111\u1ebfn ch\u00ednh l\u00e0 gi\u00fap gi\u1ea3m nguy c\u01a1 ung th\u01b0, ch\u1ed1ng thi\u1ebfu m\u00e1u, ng\u0103n ng\u1eeba nhi\u1ec5m tr\u00f9ng hi\u1ec7u qu\u1ea3.<\/p>\n

        34. M\u0103ng t\u00e2y<\/strong><\/h3>\n

        M\u0103ng t\u00e2y n\u1ea5u ch\u00edn l\u00e0 th\u1ef1c ph\u1ea9m c\u00f3 m\u00f9i v\u1ecb th\u01a1m ngon, b\u1ed5 d\u01b0\u1ee1ng, th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong c\u00e1c b\u1eefa \u0103n h\u1eb1ng ng\u00e0y. Trong 100g m\u0103ng t\u00e2y ch\u1ee9a \u0111\u1ebfn 1.5mg vitamin E (10% DV).<\/p>\n

        V\u1edbi h\u00e0m l\u01b0\u1ee3ng vitamin E, A, C, K vi\u1ec7c s\u1eed d\u1ee5ng m\u0103ng t\u00e2y trong ch\u1ebf bi\u1ebfn th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kho\u1ebb nh\u01b0 t\u1ed1t cho tim m\u1ea1ch, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, t\u1ed1t cho h\u00f4 h\u1ea5p, ch\u1ed1ng vi\u00eam\u2026<\/p>\n

        \"M\u0103ng<\/p>\n

        M\u0103ng t\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin E v\u00e0 D d\u1ed3i d\u00e0o, \u0111\u1ed3ng th\u1eddi c\u0169ng l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 protein<\/p>\n

        35. Rau bina<\/strong><\/h3>\n

        Rau bina c\u00f3 r\u1ea5t nhi\u1ec1u t\u00ean g\u1ecdi kh\u00e1c nhau, nh\u1eefng t\u00ean g\u1ecdi ph\u1ed5 bi\u1ebfn l\u00e0 rau ch\u00e2n v\u1ecbt hay l\u00e0 c\u1ea3i b\u00f3 x\u00f4i. Lo\u1ea1i rau n\u00e0y c\u00f3 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao, \u0111\u1eb7c bi\u1ec7t ph\u1ea3i k\u1ec3 \u0111\u1ebfn vitamin E. Trung b\u00ecnh 100g rau bina ch\u1ee9a kho\u1ea3ng 2.0mg vitamin E (14%), kho\u1ea3ng 0.6mg (4%) trong m\u1ed7i ch\u00e9n.<\/p>\n

        Rau bina c\u00f2n cung c\u1ea5p m\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu nh\u01b0 vitamin C, A, kho\u00e1ng ch\u1ea5t, ch\u1ea5t x\u01a1 v\u00e0 s\u1eaft gi\u00fap ch\u1ed1ng oxy h\u00f3a r\u1ea5t m\u1ea1nh, kh\u1ed1ng ch\u1ebf \u0111\u01b0\u1ee3c c\u00e1c t\u1ebf b\u00e0o \u00e1c t\u00ednh trong c\u01a1 th\u1ec3, ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0,\u2026 Lo\u1ea1i rau gi\u00e0u d\u01b0\u1ee1ng ch\u1ea5t n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn th\u00e0nh nh\u1eefng m\u00f3n \u0103n khai v\u1ecb v\u00e0 n\u01b0\u1edbc \u00e9p \u0111\u1ec3 u\u1ed1ng.<\/p>\n

        36. Qu\u1ea3 h\u1ea1ch Brazil<\/strong><\/h3>\n

        Qu\u1ea3 h\u1ea1ch Brazil l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong>. Trong 100g h\u1ea1t kh\u00f4 ch\u1ee9a kho\u1ea3ng 5.65mg vitamin E (37% DV) (29). Lo\u1ea1i qu\u1ea3 \u0111\u1ebfn t\u1eeb l\u1ee5c \u0111\u1ecba Nam M\u1ef9 xa x\u00f4i n\u00e0y c\u00f2n ch\u1ee9a nhi\u1ec1u protein, canxi, s\u1eaft,\u2026<\/p>\n

        37. \u1edat chu\u00f4ng \u0111\u1ecf<\/strong><\/h3>\n

        N\u1ebfu h\u00e0m l\u01b0\u1ee3ng C d\u1ed3i d\u00e0o trong \u1edbt chu\u00f4ng c\u00f3 kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i c\u00e1c g\u1ed1c t\u1ef1 do hi\u1ec7u qu\u1ea3 th\u00ec ngu\u1ed3n vitamin E tuy\u1ec7t v\u1eddi trong \u1edbt chu\u00f4ng \u0111\u1ecf gi\u00fap duy tr\u00ec l\u00e0n da m\u1ecbn m\u00e0ng v\u00e0 m\u00e1i t\u00f3c kh\u1ecfe kho\u1eafn n\u1ebfu s\u1eed d\u1ee5ng v\u1edbi m\u1ed9t l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p. \u01af\u1edbc t\u00ednh trong 100g \u1edbt chu\u00f4ng \u0111\u1ecf ch\u1ee9a kho\u1ea3ng 1.58mg vitamin E (10.5% DV).<\/p>\n

        38. \u00d4 liu<\/strong><\/h3>\n

        \u00d4 liu l\u00e0 lo\u1ea1i qu\u1ea3 nh\u1ecf m\u1ecdc tr\u00ean c\u00e2y \u00f4 liu, c\u00f3 h\u1ea1t c\u1ee9ng, c\u00f9ng h\u1ecd v\u1edbi xo\u00e0i, qu\u1ea3 anh \u0111\u00e0o, \u0111\u00e0o, h\u1ea1nh nh\u00e2n.<\/p>\n

        \u00d4 liu ng\u00e2m chua l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m \u0103n k\u00e8m b\u1ed5 d\u01b0\u1ee1ng kh\u00f4ng th\u1ec3 thi\u1ebfu trong c\u00e1c b\u1eefa \u0103n c\u1ee7a gia \u0111\u00ecnh ph\u01b0\u01a1ng T\u00e2y. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u kh\u00e1m ph\u00e1 ra r\u1eb1ng \u00f4 liu l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong>. Trong 100g qu\u1ea3 \u00f4 liu ng\u00e2m chua ch\u1ee9a kho\u1ea3ng 3.81mg vitamin E (25% DV).<\/p>\n

        Ngo\u00e0i vitamin E, \u00f4 liu c\u00f2n ch\u1ee9a nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxi ho\u00e1 m\u1ea1nh m\u1ebd kh\u00e1c. S\u1eed d\u1ee5ng \u00f4 liu s\u1ebd c\u00f3 l\u1ee3i cho tim v\u00e0 c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng v\u00e0 ung th\u01b0, n\u00e2ng cao s\u1ee9c \u0111\u1ec1 kh\u00e1ng cho c\u01a1 th\u1ec3.<\/p>\n

        \"\u00d4<\/p>\n

        Qu\u1ea3 \u00f4 liu r\u1ea5t gi\u00e0u axit b\u00e9o vitamin E v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a kh\u00e1c, gi\u00fap mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe v\u00e0 s\u1eafc \u0111\u1eb9p<\/p>\n

        39. C\u1ee7 c\u1ea3i xanh<\/strong><\/h3>\n

        C\u1ee7 c\u1ea3i xanh l\u00e0 th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u vitamin E. Trong 100g c\u1ee7 c\u1ea3i xanh ch\u1ee9a kho\u1ea3ng 2.9mg vitamin E (19% DV).<\/p>\n

        C\u1ee7 c\u1ea3i xanh tuy c\u00f3 v\u1ecb h\u01a1i \u0111\u1eafng, nh\u01b0ng l\u1ea1i l\u00e0 th\u1ef1c ph\u1ea9m \u0103n k\u00e8m, n\u1ea5u ch\u00edn th\u01a1m ngon b\u1ed5 d\u01b0\u1ee1ng, c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. Trong c\u1ee7 c\u1ea3i xanh c\u00f2n ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn vitamin C, ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c lo\u1ea1i dinh d\u01b0\u1ee1ng quan tr\u1ecdng kh\u00e1c. S\u1eed d\u1ee5ng c\u1ee7 c\u1ea3i xanh c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, n\u00e2ng cao s\u1ee9c \u0111\u1ec1 kh\u00e1c, t\u00e1i t\u1ea1o l\u00e0n da v\u00e0 gi\u00fap t\u00f3c ph\u1ee5c h\u1ed3i h\u01b0 t\u1ed5n hi\u1ec7u qu\u1ea3.<\/p>\n

        40. B\u00ed \u0111\u1ecf<\/strong><\/h3>\n

        B\u00ed \u0111\u1ecf (b\u00ed ng\u00f4) thu\u1ed9c h\u1ecd lo\u1ea1i b\u00ed v\u00e0 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau xanh ch\u1ee9a nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00e2y l\u00e0 lo\u1ea1i th\u1ee9c \u0103n gi\u00e0u vitamin E m\u00e0 \u00edt ai \u0111\u1ec3 \u00fd. Trong 100g b\u00ed \u0111\u1ecf c\u00f3 ch\u1ee9a kho\u1ea3ng 1.3mg vitamin E (8% DV)<\/p>\n

        B\u00ed \u0111\u1ecf th\u01b0\u1eddng \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n \u0103n th\u01a1m ngon: canh b\u00ed \u0111\u1ecf, ch\u00e8, s\u1eefa,\u2026 b\u1edfi trong b\u00ed \u0111\u1ecf ch\u1ee9a nhi\u1ec1u vitamin A, C v\u00e0 E gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, h\u1ed7 tr\u1ee3, ph\u1ee5c h\u1ed3i da kh\u1ecfe m\u1ea1nh, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch, th\u00fac \u0111\u1ea9y gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n

        41. C\u1ea3i b\u1eb9 xanh<\/strong><\/h3>\n

        C\u1ea3i b\u1eb9 xanh hay c\u00f2n g\u1ecdi l\u00e0 c\u1ea3i xanh c\u00f3 m\u00e0u xanh v\u00e0 v\u1ecb \u0111\u1eafng, cay m\u1ea1nh. Trong lo\u1ea1i rau n\u00e0y ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn vitamin E. Trong 100g c\u1ea3i b\u1eb9 xanh ch\u1ee9a kho\u1ea3ng 1.78mg vitamin E (12% DV). (30)<\/p>\n

        Kh\u00f4ng ch\u1ec9 gi\u00e0u vitamin E, c\u1ea3i b\u1eb9 xanh c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin A, C, ch\u1ea5t x\u01a1 r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3. Ng\u01b0\u1eddi ta ch\u1ebf bi\u1ebfn c\u1ea3i b\u1eb9 xanh th\u00e0nh m\u00f3n lu\u1ed9c, h\u1ea5p, x\u00e0o ho\u1eb7c ng\u00e2m v\u00e0 \u0111\u1ec1u gi\u1eef tr\u1ecdn l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng c\u00f3 trong th\u1ef1c ph\u1ea9m. S\u1eed d\u1ee5ng c\u1ea3i b\u1eb9 xanh th\u01b0\u1eddng xuy\u00ean trong b\u1eefa \u0103n c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng oxy h\u00f3a, gi\u00fap \u0111\u00f4ng m\u00e1u. h\u1ed7 tr\u1ee3 t\u1ed1t cho tim v\u00e0 x\u01b0\u01a1ng, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch hi\u1ec7u qu\u1ea3.<\/p>\n

        42. <\/strong>C\u1ea3i c\u1ea7u v\u1ed3ng<\/strong><\/h3>\n

        \u0110\u00e2y l\u00e0 lo\u1ea1i c\u1ea3i c\u00f3 v\u1ebb ngo\u00e0i b\u1eaft m\u1eaft v\u1edbi c\u00e1c m\u00e0u s\u1eafc c\u1ee7a d\u00e3y c\u1ea7u v\u1ed3ng theo phi\u00ean b\u1ea3n rau c\u1ea3i. C\u1ea3i c\u1ea7u v\u1ed3ng c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 c\u1ea3i sa hay c\u1ea3i c\u1ee7 d\u1ec1n l\u00e0 lo\u1ea1i rau \u0103n l\u00e1 c\u00f9ng h\u1ecd v\u1edbi c\u1ee7 d\u1ec1n.<\/p>\n

        Lo\u1ea1i rau c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0111\u1ea5t n\u01b0\u1edbc Th\u1ee5y S\u0129 xinh \u0111\u1eb9p n\u00e0y ch\u1ee9a l\u01b0\u1ee3ng vitamin E \u0111\u00e1ng k\u1ec3. Trong 100g c\u1ea3i c\u1ea7u v\u1ed3ng ch\u1ee9a kho\u1ea3ng 1.89mg vitamin E (12% DV). (31)<\/p>\n

        C\u1ea3i c\u1ea7u v\u1ed3ng l\u00e0 th\u1ef1c ph\u1ea9m cung c\u1ea5p nhi\u1ec1u vi ch\u1ea5t tuy\u1ec7t v\u1eddi kh\u00e1c vitamin A, vitamin C \u0111i\u1ec1u l\u00e0 nh\u1eefng ch\u1ea5t ch\u1ed1ng vi\u00eam, ch\u1ed1ng oxy h\u00f3a.<\/p>\n

        \"C\u1ea3i<\/p>\n

        C\u1ea3i c\u1ea7u v\u1ed3ng l\u00e0 m\u1ed9t \u2018si\u00eau th\u1ef1c ph\u1ea9m\u2019 b\u1edfi ch\u00fang ch\u1ee9a r\u1ea5t nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 vi ch\u1ea5t kh\u00e1c<\/p>\n

        43. C\u1ea3i r\u1ed5<\/strong><\/h3>\n

        C\u1ea3i r\u1ed5 thu\u1ed9c h\u1ecd rau c\u1ea3i, t\u00ean khoa h\u1ecdc l\u00e0 Collard greens. Rau th\u01b0\u1eddng c\u00f3 m\u00e0u xanh v\u00e0 c\u00f3 gi\u00e1 tr\u1ecb h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng r\u1ea5t cao, \u0111\u1eb7c bi\u1ec7t ch\u1ee9a nhi\u1ec1u vitamin E. Trong 100g c\u1ea3i r\u1ed5 ch\u1ee9a 2.26mg vitamin E (15% DV). (32)<\/p>\n

        Rau c\u1ea3i r\u1ed5 v\u1edbi h\u00e0m l\u01b0\u1ee3ng vitamin hi\u1ec7n c\u00f3, c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m cholesterol ng\u0103n ng\u1eeba ung th\u01b0 hi\u1ec7u qu\u1ea3 nh\u1ea5t. B\u00ean c\u1ea1nh \u0111\u00f3, c\u1ea3i r\u1ed5 c\u00f2n gi\u00fap h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb b\u1ed5 sung ngu\u1ed3n dinh d\u01b0\u1ee1ng b\u1ed5 \u00edch, gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 thanh l\u1ecdc c\u01a1 th\u1ec3.<\/p>\n

        44. Khoai m\u00f4n<\/strong><\/h3>\n

        Khoai m\u00f4n l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong>. Trong 100g khoai m\u00f4n c\u00f3 ch\u1ee9a 2.93mg vitamin E (19% DV) (33). Ngo\u00e0i vitamin E, trong khoai m\u00f4n c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin C, ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe th\u1ecb l\u1ef1c.<\/p>\n

        Khoai m\u00f4n c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n \u0103n b\u1ed5 d\u01b0\u1ee1ng, th\u01a1m ngon, r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe: t\u0103ng c\u01b0\u1eddng h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch, \u0111\u1eb9p da v\u00e0 ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0 hi\u1ec7u qu\u1ea3.<\/p>\n

        45. D\u1ea7u c\u00e2y rum<\/strong><\/h3>\n

        D\u1ea7u c\u00e2y rum \u0111\u01b0\u1ee3c chi\u1ebft xu\u1ea5t t\u1eeb c\u00e2y rum, l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e2y tr\u1ed3ng l\u00e2u \u0111\u1eddi v\u1edbi ngu\u1ed3n g\u1ed1c b\u1eaft ngu\u1ed3n t\u1eeb th\u1eddi Ai C\u1eadp v\u00e0 Hy L\u1ea1p c\u1ed5 \u0111\u1ea1i. \u0110\u1ec3 t\u1ea1o ra lo\u1ea1i d\u1ea7u n\u00e0y th\u00ec h\u1ea1t c\u00e2y rum \u0111\u01b0\u1ee3c nghi\u1ec1n, \u00e9p ho\u1eb7c x\u1eed l\u00fd b\u1eb1ng dung m\u00f4i h\u00f3a h\u1ecdc. Trong d\u1ea7u c\u00e2y rum ch\u1ee9a r\u1ea5t nhi\u1ec1u h\u00e0m l\u01b0\u1ee3ng vitamin E gi\u00fap h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb vi\u00eam da v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng. Trong 100g d\u1ea7u c\u00e2y rum ch\u1ee9a 34mg vitamin E (227% DV).<\/p>\n

        \"th\u1ef1c<\/p>\n

        Kh\u00f4ng ch\u1ec9 ch\u1ee9a nhi\u1ec1u vitamin E, d\u1ea7u c\u00e2y rum c\u00f2n gi\u00e0u vitamin K, Axit Linoleic li\u00ean h\u1ee3p (CLA) v\u00e0 c\u00e1c axit b\u00e9o l\u00e0nh m\u1ea1nh t\u1ed1t cho s\u1ee9c kh\u1ecfe<\/p>\n

        46. C\u00e1 h\u1ed3i c\u1ea7u v\u1ed3ng (C\u00e1 h\u1ed3i v\u00e2n)<\/strong><\/h3>\n

        C\u00e1 h\u1ed3i v\u00e2n l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E<\/strong>, c\u00f3 kh\u1ea3 n\u0103ng t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng, c\u1ea5p \u1ea9m v\u00e0 t\u00e1i t\u1ea1o da hi\u1ec7u qu\u1ea3. Trong 100g th\u1ecbt c\u00e1 h\u1ed3i v\u00e2n nu\u00f4i ch\u1ee9a 2.34mg vitamin E (15% DV). Th\u1ecbt c\u00e1 h\u1ed3i c\u00f2n ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng l\u1edbn protein, axit b\u00e9o omega-3, vitamin B, D v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t thi\u1ebft y\u1ebfu kh\u00e1c.<\/p>\n

        47. D\u1ea7u h\u1ea1t b\u00f4ng v\u1ea3i<\/strong><\/h3>\n

        D\u1ea7u h\u1ea1t b\u00f4ng l\u00e0 m\u1ed9t lo\u1ea1i d\u1ea7u th\u1ef1c v\u1eadt \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng ph\u1ed5 bi\u1ebfn c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb h\u1ea1t c\u1ee7a c\u00e2y b\u00f4ng. Trong d\u1ea7u h\u1ea1t b\u00f4ng v\u1ea3i ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn vitamin E, v\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng l\u1edbn g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n l\u00e0n da b\u1ecb t\u1ed5n th\u01b0\u01a1ng. Trong 100g d\u1ea7u h\u1ea1t b\u00f4ng v\u1ea3i ch\u1ee9a \u0111\u1ebfn 35mg vitamin E (235% DV)<\/p>\n

        B\u00ean c\u1ea1nh \u0111\u00f3, d\u1ea7u h\u1ea1t b\u00f4ng c\u00f2n c\u00f3 kh\u1ea3 n\u0103ng hi\u1ec7u \u1ee9ng ch\u1ed1ng ung th\u01b0, gi\u1ea3m vi\u00eam, ng\u0103n ng\u1eeba nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 \u0111\u01b0\u1eddng tim m\u1ea1ch, k\u00edch th\u00edch m\u1ecdc t\u00f3c,\u2026.<\/p>\n

        Khi ch\u1ebf bi\u1ebfn c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E <\/strong>c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec3m. M\u1eb7c d\u00f9 vitamin E tan trong d\u1ea7u v\u00e0 ch\u1ecbu \u0111\u01b0\u1ee3c nhi\u1ec7t \u0111\u1ed9 t\u01b0\u01a1ng \u0111\u1ed1i cao, tuy nhi\u00ean n\u1ebfu chi\u00ean\/r\u00e1n qu\u00e1 l\u00e2u, qu\u00e1 nhi\u1ec1u d\u1ea7u m\u1ee1 (\u0111\u1ec3 th\u1ef1c ph\u1ea9m ng\u1eadp s\u00e2u trong d\u1ea7u m\u1ee1)\u2026 th\u00ec l\u01b0\u1ee3ng vitamin E s\u1ebd m\u1ea5t kh\u00e1 nhi\u1ec1u. Do \u0111\u00f3, v\u1edbi c\u00e1c lo\u1ea1i rau ch\u1ec9 n\u00ean \u0111un n\u1ea5u \u1edf nhi\u1ec7t \u0111\u1ed9 b\u00ecnh th\u01b0\u1eddng, \u0111\u1ed3ng th\u1eddi tr\u00e1nh s\u1ea5y kh\u00f4 th\u1ef1c ph\u1ea9m, rau c\u1ee7\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"

        B\u1ea1n c\u00f3 bi\u1ebft th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u vitamin E s\u1ebd mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe? V\u1eady b\u1ea1n \u0111\u00e3 bi\u1ebft vitamin E c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o ch\u01b0a, n\u1ebfu ch\u01b0a bi\u1ebft xem ngay b\u00e0i vi\u1ebft m\u00e0 Nutrihome chia s\u1ebb d\u01b0\u1edbi \u0111\u00e2y nh\u00e9! […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-9098","post","type-post","status-publish","format-standard","hentry","category-giai-dap-cuoc-song"],"_links":{"self":[{"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/posts\/9098"}],"collection":[{"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/comments?post=9098"}],"version-history":[{"count":1,"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/posts\/9098\/revisions"}],"predecessor-version":[{"id":9099,"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/posts\/9098\/revisions\/9099"}],"wp:attachment":[{"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/media?parent=9098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/categories?post=9098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dialtous.com\/wp-json\/wp\/v2\/tags?post=9098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}