[sidebar]Nutrient: Beta-carotene: You need 36 mg daily How to get it: With breakfast 1 cup cantaloupe (3.2 mg, 54 calories); 1 cup canned apricot halves, in juice (2.5 mg, 117 calories); or a mango (0.9 mg, 135 calories) With lunch Carrot sticks from a medium carrot (5 mg, 25 calories); 1 cup vegetable soup (2.9 mg, 122 calories); or 1 cup raw spinach in salad (1.7 mg, 7 calories) With dinner One baked sweet potato (13.1 mg, 103 calories); 1/2 cup frozen peas, cooked (1 mg, 62 calories); or 1/2 cup red bell pepper, tossed into a stir-fry (0.8 mg, 12 calories) Nutrient: Vitamin E: Aim for 15 mg (22.5 IU) daily With breakfast: 1 oz dry-roasted hazelnuts, mixed into yogurt (4.3 mg, 183 calories); 2 Tbsp peanut butter, spread on a bagel (2.9 mg, 188 calories); or 2 Tbsp wheat germ, sprinkled on cereal (2.3 mg, 54 calories) With lunch 1 oz dry-roasted almonds (7.4 mg, 169 calories); 2 medium kiwifruits (2.2 mg, 93 calories); or 3 oz Atlantic sardines, canned in oil and drained (1.7 mg, 177 calories) With dinner 1 Tbsp safflower oil, in salad dressing (4.6 mg, 120 calories); 1/2 cup tomato sauce (2.5 mg, 45 calories); or 1/2 avocado: (2.1 mg, 161 calories) More from Prevention: The 100 Best Supplements for Women
