Vitamins C and E are both necessary for a variety of bodily functions and also possess antioxidant abilities, according to the Linus Pauling Institute and the National Institutes of Health. Antioxidants promote cellular health and prevent harmful free-radical molecules that lead to certain diseases. A diet consisting of a variety of citrus fruits, vegetables and nuts can provide significant amounts of vitamins C and E. A registered dietitian will educate you on the healthiest food options based on your lifestyle.
Citrus Fruits
Citrus fruits such as oranges and grapefruits are sources of vitamin C. One medium-sized orange contains 70 mg of vitamin C, according to the Linus Pauling Institute. You may also obtain vitamin C from freshly squeezed juice of citrus fruits. The institute reports that grapefruit and orange juice also contain 62 to 93 mg of vitamin C. In addition to their vitamin C content, oranges are also rich in phytonutrients, vitamins, minerals and dietary fiber, according to World's Healthiest Foods.
Nuts and Seeds
Certain nuts and seeds are among the best dietary sources of vitamin E. In fact, the majority of the vitamin E in the American diet is derived only from these sources. Almonds, hazelnuts and peanuts are some examples of vitamin E-rich nuts. One ounce of dry roasted almonds provides 7 mg of vitamin E, according to the National Institutes of Health. Seeds like sunflower and safflower are other sources of vitamin E. Vegetable oils such as wheat germ, corn and soybean oil also provide high concentrations of the vitamin. The NIH reports that 1 tbsp. of wheat germ oil contains 20 mg of vitamin E. Nuts and seeds can be eaten as a nutritious snack or added to many recipes. Vegetable oils such as corn and soybean oil are typically used for cooking purposes.
Bell Peppers
Citrus fruits aren't the only foods that are high in vitamin C. Bell peppers, also known as sweet peppers, also contain the vitamin. World's Healthiest Foods reports that 1 cup of red bell peppers provides almost 300 percent of your daily value for vitamin C. Bell peppers are available for harvest throughout the year. Choose bell peppers that are free from bruising and soft spots at your grocery store. Peppers can be added to a variety of dishes, green salads and sandwiches.
Green Vegetables
Vitamin E can also be obtained in significant amounts from green leafy vegetables. Broccoli, spinach, turnip and collard greens are among the best vegetables that provide vitamin E. Green leafy vegetables are also sources of vitamins, minerals and dietary fiber.
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