Antioxidants have been at the top of readers minds, apparently, because we keep getting questions about vitamins C, E and selenium. Everyone’s hoping to boost their immune system, prevent aging, up their brain power and so on.
Remember, there is still no evidence in medical literature to support megadoses of antioxidants. The new RDAs (Recommended daily amount) for vitamins C and E are designed to prevent deficiencies, NOT to promote your health if you’re already getting enough of them. For example, if you’re eating properly, you’re getting more than 200 mg of vitamin C everyday, far more than the RDA of 75mg. The chart we’ve provided is simply for further information, rather than an attempt to encourage you to take supplements or overdose yourself.
Vitamin C source How much it packs in milligrams.
orange juice (fresh, 1 cup) 124
grapefruit juice (fresh, 1 cup) 94
papaya (cubed, 1 cup) 87
strawberries (whole, 1cup) 82
broccoli (raw, chopped, 1 cup) 82
cantaloupe (cubed, 1 cup) 68
green peppers (raw, chopped half cup) 67
mango (sliced, 1 cup) 46
cauliflower (raw, chopped, 1 cup) 46
tomatoes (raw, sliced, 1 cup) 34
Vitamin E Source How much it packs in milligrams
almonds (1 ounce) 7
sunflower seeds (1 tablespoon) 4.5
hazelnuts (1 ounce) 4.5
peanuts (1 ounce) 3
corn oil (1 tablespoon) 3
avocado (1 small) 2
olive oil (1 tablespoon) 2
pine nuts (1 ounce) 1
walnuts (1 ounce) 0.8
whole-wheat bread (1slice) 0.3
Selenium Source How much it packs in micrograms
brazil nuts (1 ounce) 840
tuna (canned in oil, 3.5 ounces) 78
calf liver (3 ounces) 48
codfish (3 ounces) 40
noodles (enriches, cooked, 1 cup) 35
turkey breast (3.5 ounces) 31
sphaghetti with meat sauce (1 cup) 25
chicken (half a breast) 24
Tags: antioxidants, supplements