Nutrients

Food Sources

RDA per day

Upper Limit / per day

Vit. C

Citrus, strawberries, broccoli, papaya, peppers, guava

75 mg for women,

90 mg for men

smokers, add 35 mg

2000 mg

Vit. E

Oils, wheat germ, hazelnuts, asparagus, soybeans, peanut butter, sunflower seeds, hazelnuts

15 mg for women and men

1000 mg

Beta carotene

Carrots, sweet potatoes, winter squash, spinach, mango, dandelion greens

700 for women

900 ug for men

3000 ug

Selenium

Grains

55 mg

400 mg

Zinc

8 mg for women

11 mg for men

40 mg