Monday, February 17, 2014

Foods High in Vitamin C, Vitamin E & Zinc

Some fortified cereals provide more than 50 percent of the RDA of vitamins C and E and zinc.
Photo Credit Jupiterimages/Comstock/Getty Images

Vitamins and minerals are essential molecules for your health, growth and development. Vitamins are organic substances, made by animals and plants, while minerals are inorganic elements, absorbed by plants from the soil and water. Only a few foods contain all three -- vitamin E, vitamin C and zinc. The best way to get enough vitamins and minerals is to eat a complete and balanced diet, with a variety of foods.

Daily Requirements for Vitamin E, Vitamin C and Zinc

You should get a sufficient amount of all vitamins and minerals on daily basis to prevent deficiency. The recommended dietary allowances, or RDAs, are vitamin and mineral intakes the Institute of Medicine has determined are sufficient to meet the requirements for healthy individuals. The RDA of vitamin C is 75 mg for adult women and 90 mg for adult men. The RDAs of zinc and vitamin E are 11 mg and 15 mg for men, and 8 mg and 15 mg for women, respectively.

Food Sources

Fruits and vegetables are high in vitamin C, as are certain cuts of meat. In plants, the concentration of vitamin C varies according to factors such as soil quality and planting environment. Good sources of vitamin C include red pepper, orange juice, kiwi, grapefruit, broccoli and Brussels sprouts. Smaller quantities are found in tomato and spinach. Vitamin E is mainly found in oils, nuts and seeds. Small amounts are present in spinach, broccoli, kiwi and tomato. Good natural sources of zinc are oysters, beef shanks, crab, chicken leg and lobster.
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