Vitamins E and C are powerful antioxidants that protect cellular makeup from oxidation damage due to environmental toxins and other causes. Vitamin C is also essential for brain function as it aids in the synthesis of norepinephrine, an important brain neurotransmitter. Vitamin E helps heal stressed or wounded skin tissue. You can replenish your body with these critical vitamins by incorporating into your daily diet foods rich in these vitamins.
Fruit
You can receive a dose of vitamin C and E from an array of fruit such as kiwi. A medium kiwi contains 64 mg of vitamin C and 1.01 mg of vitamin E. One cup of blueberries provides 14.4 mg of vitamin C and 2.29 mg of vitamin E. Other sources of fruit that contain both vitamins C and E include black currants, breadfruit, cranberries, guavas, mangoes, mulberries and papayas.
Vegetables
Many vegetables provide you with both vitamins C and E, including parsnips, potatoes, pumpkins, asparagus and kale. Brussels sprouts are one of the richest sources of vitamin C, containing 96.7 mg, and they give you 0.67 mg of vitamin E per serving as well. One serving of butternut squash provides 31 mg of vitamin C and 2.64 mg of vitamin E. Since vegetables contain higher amounts of vitamin C than E, you can heat up margarine or vegetable oil, both good sources of vitamin E, and drizzle them on the vegetables; this will add extra flavor as well.
Nuts and Proteins
You can provide your body with vitamins C and E through nuts and protein sources. Chestnuts provide 21.8 mg of vitamin C and 0.42 mg of vitamin E per serving. Hazelnuts contain 1.8 mg of vitamin C and 4.26 mg of vitamin E per serving. Additionally, yogurt, goat milk, cod, herring and coconuts are sources of vitamins C and E.
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