Eye on NutrVitC

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Vitamin C is an essential water-soluble vitamin that can be found in most … Vitamin C is also an important antioxidant and works to protect cells from …

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Vitamin C is an essential water-soluble vitamin that can be found in most tissues of
the body. Vitamin C is also an important antioxidant and works to protect cells from
damaging free radicals that may lead to certain eye diseases, including cataracts and AMD.
Many fruits and vegetables are excellent sources of vitamin C. See the table below for a
list of good food sources of vitamin C.
FOOD SERVING SIZE VITAMIN C (MG)
Papaya 1 medium 188
Orange juice 6 ounces 93
Strawberries 1 cup (8 whole) 84
Grapefruit juice 6 ounces 70
Cantaloupe, cubed 1 cup 68
Mango 1 medium 57
Green peppers, raw 1/2 cup 45
Broccoli, raw 1/2 cup 41
Cauliflower, raw 1/2 cup 23
Tomato 1 medium 23
nutrient function and food sources
vitamin C
good food sources of vitamin C { RDA:
90 mg/day for men
75 mg/day for women
+ 35 mg/day for smokers
Levels reported to provide
eye health benefit:
250 mg/day
vitamin E vitamin C lutein &
zeaxanthin beta-carotene zinc
Source: Clinical Nutrition Service,Warren Magnuson Grant Clinical Center and
Office of Dietary Supplements, National Institutes of Health…