Information

How Healthy Eating can help fulfill your AREDS daily vitamin and mineral requirements

Daily Requirements (AREDS)

Vitamin A: 15 mg (25000 IU)
Vitamin C: 500 mg
Vitamin E: 400 IU
Zinc: 80 mg
Copper: 2 mg
- Copper is necessary as high doses of zinc deplete copper levels in the body

Vitamin C	1 papaya	188 mg
	6 ounces orange juice	93 mg
	8 whole strawberries	84 mg
	6 ounces of grapefruit juice	70 mg
	1 cup cantaloupe	68 mg
	1 medium mango	57 mg
	1/2 cup green peppers, raw	45 mg
	1/2 cup raw broccoli	41 mg
	1 medium tomato	23 mg
	1/2 cup raw cauliflower	23mg
Vitamin E	1 ounce almonds	7.5 IU
	1 tbsp safflower oil	4.7 IU
	I tbsp corn oil	2.9 IU
	1 mango	2.3 IU
	1 ounce peanuts	2.1 IU
	1/2 cup broccoli	1.5 IU
	1/2 cup turnip greens	2.4 IU
	1 ounce pistachios	1.2 IU
	As it is difficult to eat 400 IU, supplementation is suggested
Vitamin A	1 medium carrot	12.1 mg
	1/2 cup boiled kale	2.9 mg
	1 mango	4.8 mg
	1/2 cup boiled carrots	1.2 mg
	1/2 cup sweet potato	4.5 mg
	1/2 cup broccoli	1.0 mg
	1 cup cantaloupe	3.1 mg
	1/2 cup boiled spinach	4.4 mg
Zinc	6 medium oysters	76 mg
	1/2 cup fortified cereal	15 mg
	2 ounces tenderloin beef	4.8 mg
	1 chicken leg	2.7 mg
	3 ounces pork loin	2.2 mg
	1/2 cup baked beans	1.8 mg
	1 cup low fat yogurt	1.6 mg
	1 ounce mixed nuts	1.1 mg