Foods That Contain Vitamins E & C

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By Susan Berg
eHow Contributing Writer

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Both vitamin C and vitamin E are important nutrients that are necessary for maintaining good health. While vitamin C is most commonly found in sources such as citrus fruits, vitamin E is commonly found in fatty foods such as nuts and oils.

Vitamin C Dosage

The recommended daily allowance (RDA) of vitamin C is 90 milligrams for adult males and 75 milligrams for adult females.

Vitamin C Sources

Oranges and orange juice are both great sources of vitamin C. (Scott Bauer/USDA)
A major source of vitamin C is citrus fruits and juices. Other sources include berries, green and red peppers, tomatoes, broccoli, dark leafy greens such as spinach, and fortified breakfast cereals.

Vitamin C Benefits

Vitamin C is a powerful antioxidant. Antioxidants are known to protect cells from damage and repair damaged cells. Vitamin C is also used to build collagen, which is a substance that makes up bones, teeth, gums and blood vessels.

Vitamin E Dosage

The recommended daily allowance (RDA) for vitamin E is 15 milligrams for both adult males and adult females.

Vitamin E Sources

Sunflower oil and sunflower seeds are both excellent sources of vitamin E. (Bruce Fritz/USDA)
Vitamin E is found in foods rich in fats. These include sunflower and safflower oils, sunflower seeds, almonds, peanut butter, hazelnuts, dark leafy greens such as spinach, wheat germ oil and fortified breakfast cereals.

Vitamin E Benefits

Vitamin E is also an antioxidant that protects cells from damage.Though some studies have associated vitamin E with the promotion of heart health, results are not yet conclusive.