Sources: U.S. Department of Agriculture Handbook 8;The Vitamin E Fact BoohSome heavily fortified breakfast
cereals, designed to provide most or all of the RDAS, have been omit-ted from this ranking.
The Nutrition Top Ten
Here's a handy chart to fill you in on the richest food sources of vitamins C, A, and E, folic acid, calcium,
iron, and fiber. This chart simply lists the top ten foods for each item. Granted, no one sitting down for
a meal eats 3 1/2 ounces-nearly a quarter pound-of Parmesan cheese (highest in calcium) or parsley
(rich in vitamin C, vitamin A, and iron). But as you consider the health benefits of each food on the lists,
keep this point in mind: Alittle goes a longway. The RDA (recommended dietary allowance) figure
shows you the minimum to aim for daily.
TOP TEN MOSTNUTRITIOUS VEGETABLES
Broccoli
Spinach
Brussels sprouts
Lima beans
Peas
Asparagus
Artichokes
Cauliflower
Sweet potatoes
Carrots
VITAMIN C
RDA: 60 milligrams
mg per 3 1/2 ounces
Red bell peppers 190
Parsley 33
Kiwi fruit 98
Broccoli 93
Green bell peppers 89
Brussels sprouts 62
Edible-pod peas 60
Strawberries 57
Red cabbage 57
Oranges 53
FOLIC ACID
RDA: 180-200 micrograms
mg per 3 1/2 ounces
Fortified breakfast cereal 353
Wheat germ, toasted 352
Spinach 194
Lentils, cooked 181
bgbeans, cooked 172
Peanuts, dry-roasted 145
Romaine lettuce 136
Peanut butter 92
Hummus (garbanzo puree) 65
Peas 59
VITAMIN A
RDA: 4,000-5,000 international units
I U per 3 1/2 ounces
Carrots 28,129
Pumpkin, canned 22,056
Sweet potatoes 20,063
Red chile pepper 10,750
Apricots, dried 7,240
Spinach 6,715
Red bell peppers 5,700
Parsley 5,200
Watercress 4,700
Squash 4,060
CALCIUM
RDA: 800 milligrams
mg per 3 1/2 ounces
Parmesan cheese 1,376
Mozzarella cheese, part skim 646
Ricotta cheese, part skim 272
Almonds 266
Tofa 250
Salmon, canned, with bones 213
Plain low-fat yogurt 183
Collard greens 156
Orange juice with added calcium 131
Skim milk 123
VITAMIN E
RDA: 12-15 international units
IU per 3 1/2 ounces
Wheat germ oil 178
Sunflower seeds 74 .
Vegetable oils 12-73
Almonds 41
Margarine 19
Wheat germ 17
Peanuts, dry-roasted 11
Peanut butter 9
Butter 3
Asparagus 3
IRON
RDA: 10-15 milligrams
mg per 3 1/2 ounces
Clams 14-28
Fortified breakfast cereal 12-28
Tofu,firm 10
Liver 7
Oysters 4-12
Cashews, dry-roasted 6
Parsley 6
Apricots, dried 5
Lean beef 4
Spinach 3
FIBER
Suggested daily total: 20-35 grams
Grams per 3 1/2 ounces
High-fiber breakfast cereal 35-46
Bran flakes 18
Rye crisp crackers 16
Popcorn, air-popped 15
Wheat germ, toasted 13
Granola 11
High-fiber bread 11
Pinto beans, cooked 10
Mixed nuts 9
Whole-wheat bread 9
|