Vitamin C
| Rich Foods | Food Milligrams in 100-gram serving | Milligrams in normal-sized serving | | Pepper, red (sweet) | 190 | 283 (1 cup, chopped) | | Kale | 120 | 80 (1 cup, chopped) | | Broccoli | 93 | 82 (1 cup, chopped) | | Pepper, green (sweet) | 89 | 133 (1 cup, chopped) | | Strawberries | 57 | 86 (1 cup, halved) | | Orange | 53 | 70 (1 orange) | | Cantaloupe | 42 | 68 (1 cup, cubed) | | Grapefruit | 34 | 44 (half grapefruit) | | Mango | 28 | 57 (1 mango) | | Raspberries | 25 | 31 (1 cup) |
Such values are only for raw foods. As a result of cooking they can be decreased, because heat destroys vitamin C. Light damages vitamin C too, thus it is recommended to buy orange juice in opaque plastic jugs or cartons, rather than in glass bottles. Fresh foods contain more vitamin C than frozen or canned, because during freasing or canning its quantity decreases. The Bioflavonoid or vitamin P is antioxidant. It provides some foods with color and is necessary for the absorbtion of C. Bilberry and buckwheat contains a lot of bioflavonoids. The white part in the center of citrus fruits and red and purple fruits, such as cherries, grapes and plums have a big quantity of bioflavonoids. Vitamin E is very good for your eyes. It can prevent macular degeneration and cataracts. It can be found in nuts. It is recommended to consume daily multivitamin that includes up to 400 International Units (IU) of vitamin E combined with other antioxidants necessary for a proper eye care. Remember that a large amount of vitamin E can lead to increased bleeding. The daily consummation of vitamin E for adults and children who are 14 or older is 15 mg— the equivalent of 22.5 IU. Women who are breastfeeding, the RDA should be 19 mg (28.5 IU). Smoking people should take inside a bigger quantity of vitamin E. Its biggest amount is available in sunflower seeds and nuts.
Pay attention to the products with a big amount of Vitamin E:
| Rich Foods | Food Milligrams in 100-gram serving | Milligrams in normal-sized serving | | Sunflower seeds | 50 | 36 (half cup) | | Almonds, dried, unblanched | 24 | 17 (half cup) | | Hazelnuts, dried, unblanched | 24 | 16 (half cup) | | Peanuts | 9 | 7 (half cup) | | Mango | 1 | 2 (1 mango) |
Minerals necessary for the absorption of antioxidants and good for your eyes are selenium and zinc. They are available in oysters. Selenium is required for the absorption of vitamin E and producing its own antioxidants. Brazil nuts, yeast, and seafood (like oysters) have much selenium. Zinc is required for the absorption of vitamin A and is also part of an enzyme in your body that lessens the number of free radicals. Zinc is good for the protection of macular degeneration and night blindness. Zinc is available in oysters, hamburgers, wheat, and nuts. Before consuming a big amount of zinc (beyond 100 mg every day) you should consult a doctor. Its consummation should be moderate; its high doses can lessen immune function.
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