Vitamins C and E are two essential nutrients needed in the human body; both are antioxidants and help in the fight against cell damaging free radicals. Today vitamin supplement pills are teeming with the two, but where are they found naturally? Vitamin C is found commonly enough in foods that supplementation is generally unnecessary. Vitamin E on the other hand, is not, and generally needs to be taken as a supplement, or as a fortification in processed foods.
Effects of Vitamin C
Vitamin C is among the most well known (at least by name) vitamin out there. Every orange juice bottle on the market screams vitamin C in bold letters as a selling feature. But why do we need so much of it? Vitamin C is known as ascorbic acid, it is an antioxidant needed in the human body to help fight against cell damaging free radicals. Deficiency of vitamin C is a condition known as scurvy. Vitamin C is essential for healthy skin and gums, it can help lower, but not prevent, the risk of cancer, and it significantly improves the body's ability to absorb iron.
Effects of Vitamin E
Vitamin E is among the nutrients most exulted by dietitians. Like C, Vitamin E helps neutralize cancer-causing . E is found in eight forms (the body needs all eight of these forms in different degrees) to help maintain healthy healthy internal and external organs. E is particularly known for its properties as a skin aid; it can help reduce wrinkles by increasing the skins elasticity and collagen levels, which smooths over wrinkles and adds a healthy glow to the complexion. Dry skin, acne and skin problems such as psoriasis and eczema can be eased by a sufficient consumption of vitamin E.
Types of Vitamin C Foods
And the winner is -- Papaya! Resting at 313 percent of the U.S. Department of Agriculture's recommended human daily value of vitamin C. Other sources of vitamin C include: all citrus fruits (oranges, lemons, limes and grapefruit), parsley, broccoli, bell pepper, strawberries, cauliflower, kale, mustard greens, kiwi fruit, cantaloupe, and Brussels sprouts. Most commercial juices, whether 100 percent juice or not, are fortified with vitamin C, as are almost all daily vitamin supplements. Unripe fruits are much lower in C than a ripe fruit at its prime.
Types of Vitamin E Foods
Many foods are rich in vitamin E, particularly green vegetables. But to receive the recommended dose of vitamin E, you would have to consume nearly 3 lbs. of lettuce per day. As such, fortified foods and particular foods that are high in Vitamin E offer a smart alternative. Foods containing the highest levels of E include fortified cereals, sunflower seeds, nuts, vegetable oils, turnip greens, tomato paste, pine nuts, peanut butter and avocados.
Effects
Vitamin C and E act as a double-crime fighting team; the two nutrients work hand-in-hand to help increase antioxidant effects. C acts as a catalyst for the body's ability to absorb iron, but also is a critical factor in the body's ability to generate vitamin E.
Dosage
The recommended daily value of vitamin E is 15mg for adults, a dose that is often difficult to get because most foods containing vitamin E are consumed in small quantities. Therefore, many nutritionists recommend a vitamin E supplement or buying foods fortified with vitamin E.
The recommended daily value of vitamin C varies per person. Some may need as much as 10 times the amount as another depending on age and health. Find a link in Resources to a dosage chart.
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