Vitamin C has many important functions, such as helping to produce collagen, aiding in the formation and repair of red blood cells, protecting against bruising by keeping blood vessels and capillaries firm, aiding in the absorption of iron, keeping gums healthy, and healing cuts and wounds. Citrus fruits generally come to mind when thinking about vitamin C, but it is found in many other plant sources. Guava, red bell peppers, papaya, orange juice, oranges, broccoli, kiwis, and strawberries are excellent sources of vitamin C. Try to include at least one of these vitamin C-rich foods a day. Vitamin E Vitamin E is a fat-soluble vitamin that is actually made up of a group of substances called tocopherols. Their primary mission is to fight free radicals.
Vitamin E helps to stabilize cell membranes and prevent the breakdown of unsaturated fats in foods.
Vitamin E is found mainly in vegetable oils. Some good food sources that will help you to meet your daily needs include wheat germ, sunflower oil, sunflower seeds, almonds and hazelnuts. Carotenoids Carotenoids are found in the natural colors of fruits and vegetables. They are important for vision, bone and tooth growth, reproduction, and hormone synthesis and regulation. There are over 500 different types found in plant sources, but the three that are essential are beta-carotene, lutein, and lycopene.