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(George Doyle/Thinkstock)
(George Doyle/Thinkstock)

How to eat more antioxidants Add to ...

Here's a list of great sources of vitamin C, vitamin E and selenium:


Vitamin C

Recommended dietary allowance*: Women, 75 milligrams / Men, 90 milligrams / Smokers need an extra 35 milligrams

Strawberries, raw, 1 cup sliced–98 milligrams

Orange juice, 1 cup–84 milligrams

Orange, 1 medium–70 milligrams

Kiwi, 1 large (2”)–64 milligrams

Mango, 1 cup–60 milligrams

Red pepper, raw, ½ cup sliced–59 milligrams

Cantaloupe, ¼ medium–51 milligrams

Broccoli, cooked, ½ cup–50 milligrams

Brussels sprouts, cooked, ½ cup–48 milligrams

Tomato juice, 1 cup–45 milligrams

Grapefruit, red or pink, ½ medium–44 milligrams

Green pepper, raw, ½ cup sliced–37 milligrams

Raspberries, 1 cup–32 milligrams

Cauliflower, cooked, ½ cup–27 milligrams

Potato, baked, with skin, 1 medium–14 milligrams


*Recommended dietary allowances for vitamin C are intended to prevent deficiency, rather than chronic disease. Some experts are calling for the RDA to be increased to 200 milligrams for health protection.


Vitamin E

Recommended dietary allowance: Women and men, 15 milligrams

Wheat germ oil, 1 tbsp–20 milligrams

Sunflower seeds, 2 tbsp–6.2 milligrams

Almonds, ¼ cup–9.4 milligrams

Sunflower oil, 1 tbsp–5.6 milligrams

Safflower oil, 1 tbsp–4.6 milligrams

Hazelnuts, dry roasted, 24 nuts–4.3 milligrams

Grapeseed oil, 1tbsp–3.9 milligrams

Spinach, frozen, cooked, ½ cup–3.3 milligrams

Tomato sauce, canned, ½ cup–2.5 milligrams

Canola oil, 1 tbsp–2.4 milligrams

Papaya, 1 medium–2.2 milligrams

Olive oil, 1 tbsp–1.9 milligrams

Spinach, cooked ½ cup–1.9 milligrams

Beet greens, cooked, ½ cup–1.3 milligrams

Broccoli, cooked, ½ cup–1.1 milligrams



Recommended dietary allowance: Women and men, 55 micrograms

Brazil nuts, 1 nut–95 micrograms

Tuna, light, canned, 3 oz–68 micrograms

Spaghetti, whole wheat, cooked, 1 cup–36 micrograms

Cod, cooked, 3oz–32 micrograms

Turkey, roasted, 3oz–33 micrograms

Chicken breast, roasted, 3oz–24 micrograms

Beef, sirloin, roasted, 3oz–27 micrograms

Sunflower seeds, ¼ cup–19 micrograms

Egg, 1 large–15 micrograms

Cottage cheese, 1 per cent, ¾ cup–15 micrograms

Brown rice, ½ cup–10 micrograms

Cheddar cheese, 1oz–4 micrograms


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