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here's what you get for vitamin C: 6 ounces orange juice (165 mg), 1/2 grapefruit (120 mg), medium orange (70 mg), 1/2 cup broccoli (58 mg), and one green pepper (89 mg).
Vitamin E - The U.S. Recommended Dietary Allowance for vitamin E is 30 mg per day. A safe limit ranges from 100-600 mg, depending on body size. Good sources and serving sizes are: medium sweet potato (6 mg), 1 cup fortified cereal (27 mg), 3-1/2 ounces wheat germ (14 mg), and 1 cup dried apricots (7 mg).
Beta Carotene r There is no U.S. RDA for beta carotene. But the U.S. RDA for vitamin A, which is formed from beta carotene, is 5,000 International Units (IU). Good sources and serving sizes are raw carrot (20,250 IU), medium sweet potato (21,800 IU), 1/4 cantaloupe (4,300), and 1/2 cup broccoli (1,100IU).
Here are some ways to increase your fruit and vegetable intake:
•Use cooked fruit to compliment meat entrees. ii . '
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