Daily Antioxidants Vitamin C & E

Scurvy may not be as rampant today as it was in the 1700's but it has taken Vitamin C into the spotlight as a necessary daily vitamin to cure the deficiency.


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Vitamin C is vital in the strengthening of ligaments, tendons, and bones apart from being a major player in basic cellular functions to produce much needed energy. Its antioxidative properties boosts up your body's defenses helping in the prevention of coronary heart disease, stroke, and to an extent, even cancer.

Recommended Daily Allowance (RDA): 90-120 mg/day.

Vitamin C sources:

Food	Serving	Vitamin C (mg)
Orange juice	¾ cup (6 ounces)	75
Grapefruit juice	¾ cup (6 ounces)	60
Orange	1 medium	70
Grapefruit	½ medium	44
Strawberries	1 cup, whole	82
Tomato	1 medium	23
Sweet red pepper	½ cup, raw chopped	141
Broccoli	½ cup, cooked	58
Potato	1 medium, baked	26

from: Linus Pauling Institute at Oregon State University

alpha-tocopherol or Vitamin E is a fat-soluble vitamin that protects vitamin A, and reduces risks of cardiovascular diseases and cancer. Similar to Vitamin C, Vitamin E are antioxidants that helps the body in getting rid of free radicals. The presence of free radicals in the body increases a person's health risk for cancer in general.

Recommended Daily Allowance: 200-300 iu/day (synthetic form)
Should be taken with ample amount of fat-containing food. People on a low-fat diet can have difficulty absorbing Vitamin E.

Vitamin E Sources:

Good Sources of Vitamin E
Food	Serving Size	Milligrams	% RDA
Egg, whole, fresh	1 large	0.88	5.8
Almond oil	1 tablespoon	5.3	35.3
Corn oil	1 tablespoon	1.9	12.6
Corn oil (Mazola)	1 tablespoon	3	5
Cottonseed oil	1 tablespoon	4.8	32
Olive oil	1 tablespoon	1.6	10.6
Palm oil	1 tablespoon	2.6	17.3
Peanut oil	1 tablespoon	1.6	10.6
Safflower oil	1 tablespoon	4.6	30.6
Soybean oil	1 tablespoon	1.5	10
Sunflower oil	1 tablespoon	6.1	40.6
Vegetable-oil spray	2.5 second spray	0.51	3.4
Wheat-germ oil	1 tablespoon	20.3	135.3
Tomato juice	6 fluid ounces	0.4	2.6
Apple with skin	1 medium	0.81	5.4
Mango, raw	1 medium	2.32	15.4
Macaroni pasta, enriched	1 cup	1.03	6.8
Spaghetti pasta, enriched	1 cup	1.03	6.8
Almonds, dried	1 ounce	6.72	44.8
Hazelnuts, dried	1 ounce	6.7	44.6
Peanut butter (Skippy)	1 tablespoon	3	5
Peanuts, dried	1 ounce	2.56	17
Pistachio nuts, dried	1 ounce	1.46	9.7
Walnuts, English	1 ounce	0.73	4.8
Margarine (Mazola)	1 tablespoon	8	53.3
Margarine (Parkay, diet)	1 tablespoon	0.4	2.6
Mayonnaise (Hellmann�s)	1 tablespoon	11	73.3
Miracle Whip (Kraft)	1 tablespoon	0.5	3.3
Avocado, raw	1 medium	2.32	15.4
Asparagus, frozen	4 spears	1.15	7.6
Spinach, raw	1/2 cup	0.53	3.5
Sweet potato	1 medium	5.93	39.5
Tomato, red, raw	1 tomato	0.42	2.8
Turnip greens, raw	1/2 cup chopped	0.63	4.2

from: the Ohio State University Extension Fact Sheet

Take Note!!
Vitamins can be lost during meal preparation, cooking, or storage. To avoid this, use sealed containers and avoid exposing the vitamins to high temperature or direct exposure to sunlight.