Vitamin C
It is a powerful antioxidant.
It works along with vitamin E and the enzyme glutathione peroxidase to stop free radical chain reactions.

Recommended dietary allowances:
110 mg per day for a healthy adult.

Vegetarian food sources:
Fresh fruits and vegetables are rich in vitamin C. Lemon, kiwi, orange, grapefruits, tangerines, limes, papaya, melons, strawberries, currants, green leafy vegetables, green and red pepper, cabbages...

Vitamin E
It prevents free radicals to damage the fats in cell membranes and the oxidation of vitamin A. Vitamin E protects against cancers, slows the aging process and helps prevent arteriosclerosis by interfering with the oxidation of low-density lipoproteins (LDL).

Recommended dietary allowances:
2 mg per day for a healthy adult

Vegetarian food sources:
Vitamin E is found in vegetable oils especially sunflower oil and wheat germ oil. Olive, peanut, safflower, sesame, corn and soybeans oils are good too. Cereals, nuts and seeds are interesting sources.

Beta-carotene (precursor of vitamin A)
It is an antioxidant but is also involved in the night vision, growth, cell differentiation and reproduction.

Recommended dietary allowances:
800 RE per day for men and 600 RE per day for women.

Vegetarian food sources:
Beta-carotene is found in abundance in bright yellow, orange, red and dark green fruits and vegetables.

It is part of the glutathion peroxydase. It protects cells from oxidative damage and is needed for iodine metabolism.

Recommended dietary allowances:
70 mcg per day for men and 55 mcg per day for women.

Vegetarian food sources:
Eggs, cheeses, nutritional yeast, whole cereals, nuts (especially Brazil nuts), seeds...

It is essential for the synthesis of DNA, proteins, insulin and sperm and for the metabolism of polyunsaturated fatty acids.
It is needed for reproduction, growth, sexual maturation, wound healing, protection against free radicals.

Recommended dietary allowances:
14 mg per day for vegetarian men and 12 mg per day for vegetarian women.

Vegetarian food sources:
Wheat germ, seeds, nuts, cheeses, tofu, beans, vegetables, whole cereals...


Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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