George Doyle
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
Selenium
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
Leslie Beck