1、 Nut class
Almonds, walnuts, and pine nuts: Each 100g contains approximately 25-35mg of vitamin E, which can be consumed directly or added to salads.
Hazelnuts, cashews, and pistachios: They have both antioxidant and brain boosting effects, and the recommended daily intake is about 30 grams.
2、 Vegetable oil
Olive oil and sunflower seed oil: Use at low temperatures during cooking to avoid high temperatures damaging their activity.
Soybean oil, corn oil, peanut oil: suitable for cold mixing or short-term stir frying.
3、 Fruit
Kiwi fruit: rich in vitamin E and vitamin C, synergistically enhancing antioxidant effects.
Avocado, mango, grape: The flesh can be consumed directly or juiced to supplement moisture and nutrients.
4、 Vegetables
Spinach, cabbage, cauliflower: It is recommended to stir fry or blanch them in water before cold mixing to reduce nutrient loss.
Sweet potatoes and pumpkins: steamed to retain vitamin E, best paired with nuts.
5、 Grains
Wheat germ, oats, brown rice: used as staple food or added to milk and yogurt for consumption.
Black rice and corn: cook Congee or make coarse grain rice to increase dietary fiber intake.
6、 Meat and eggs
Black chicken meat and grass carp: preferably steamed or stewed to preserve their nutritional content.
Eggs and quail eggs: Egg yolks are rich in vitamin E, and it is recommended to consume 1-2 per day