We do know Vitamins are important in our bodies normal function, but few of us will know that few vitamins are actually nature powerful antioxidant.
For example, Vitamin E that found in legumes (beans), whole grains, and plants rich in natural oils (e.g., nuts, seeds). Like beta-carotene and lycopene, vitamin E protect each cell’s outer membrane from free radical attacks.
However, our bodies are need a little bit of vitamin E as an essential part of your body’s protection against free radicals. It is not at all certain that boosting vitamin E intake to high levels is a good idea. Some of the richest vitamin E sources, such as vegetable oils and nuts, also give you an unwanted load of fat.
This may be the reason why one study found that, among women with breast cancer, those with the highest levels of vitamin E in their bloodstreams were actually more likely to succumb to the disease than those with more moderate levels—it may simply be a sign that they were getting too much fat in their diets.
So while more research is needed to sort out what is the right amount of vitamin E, it is prudent to choose foods that are moderate in the vitamin, rather than extremely high or low.
Vitamin E Sources
(portions are 1 cup raw, unless specified)
1) Barley (cooked) = > 3 mg
2) Brown rice (cooked) = > 1 mg
3) Broccoli = > 2 mg
4) Brussels sprouts (cooked) = > 1 mg
5) Garbanzo beans (cooked) = > 2 mg
6) Garlic = > 0 mg
7) Pumpkin (cooked) = > 3 mg
8) Pinto beans (cooked) = > 2 mg
9) Sunflower seeds (1 Tbsp) = > 5 mg
Vitamin C
Another well-know and powerful nature antioxidant is Vitamin C, but vitamin C unlike other antioxidants, which it defend cell membranes, vitamin C patrols the watery areas of the body—the bloodstream or the cell’s interior.
What are the best foods for vitamin C? Here are some good sources:
(portions are 1 cup raw, unless specified)
1) Bell pepper, red = > 175 mg
2) Broccoli = > 82 mg
3) Brussels sprouts, cooked = > 97 mg
4) Cantaloupe = > 68 mg
5) Guava = > 303 mg
6) Orange (1 medium) = > 59 mg
7) Orange juice = > 124 mg
8) Strawberries = > 82 mg
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