Nutrient Awareness at a Glance
Vitamins A, C, and E plus polyphenols support skin health, immunity, and cellular protection. Below are short guides, sample values, and recommended daily intake examples. All numbers are illustrative and based on common reference values.
Vitamin A (and Beta-Carotene)
Supports vision, skin integrity, and immune function. Retinol equivalents (RAE) are used for daily targets. Beta-carotene from orange and green vegetables converts to vitamin A in the body.
| Food | Serving | Vitamin A (RAE approx.) |
|---|---|---|
| Sweet potato (cooked) | 100 g | ~1,000 mcg RAE |
| Carrots | 80 g | ~670 mcg RAE |
| Spinach (cooked) | 90 g | ~470 mcg RAE |
| Kale (raw) | 65 g | ~290 mcg RAE |
Recommended daily intake example: Adult women ~700 mcg RAE, adult men ~900 mcg RAE. One medium sweet potato (150 g) provides roughly 1,500 mcg RAE — above daily need, so half is often enough in one meal.
Vitamin C
Essential for collagen formation, immune support, and antioxidant defense. Water-soluble; include daily from food.
| Food | Serving | Vitamin C (mg) |
|---|---|---|
| Orange | 1 medium (130 g) | ~70 mg |
| Red bell pepper | 80 g | ~95 mg |
| Broccoli (cooked) | 90 g | ~50 mg |
| Strawberries | 100 g | ~60 mg |
Recommended daily intake example: Adults ~75–90 mg. One orange plus 80 g pepper in a salad can meet or exceed the daily target.
Vitamin E
Fat-soluble antioxidant; supports skin and cell membranes. Found in nuts, seeds, and vegetable oils.
| Food | Serving | Vitamin E (mg) |
|---|---|---|
| Almonds | 28 g | ~7 mg |
| Sunflower seeds | 28 g | ~10 mg |
| Spinach (cooked) | 90 g | ~2 mg |
| Olive oil | 1 tbsp | ~2 mg |
Recommended daily intake example: Adults ~15 mg. A handful of almonds (28 g) plus olive oil in dressings and cooking helps toward the goal.
Polyphenols
Plant compounds with antioxidant and anti-inflammatory potential. Found in berries, tea, dark chocolate, herbs, and extra-virgin olive oil. No single “daily value” — aim for variety and color.
Examples: Green tea (catechins), blueberries (anthocyanins), dark chocolate 70%+ (flavanols), turmeric (curcumin), oregano (phenolics). Include 2–3 polyphenol-rich foods or drinks per day for variety.