Vitamin C

It is a powerful antioxidant. She works with vitamin E and the enzyme glutathione peroxidase to stop chain reactions of free radicals.

  • Recommended daily intake: 110 mg daily for a healthy adult.
  • Vegetarian food sources: fresh fruits and vegetables are rich in vitamin C. Lemon, kiwi, orange, grapefruit, tangerine, papaya, melon, strawberry, redcurrant, green leafy vegetables, red and green peppers, cabbage...

Vitamin E

It prevents free radicals from attacking cell membrane fat and oxidizing vitamin A.

It plays a preventive role in the development of cancers and on aging. This vitamin would limit the harmful effects of cholesterol and thus prevent arteriosclerosis.

  • Recommended daily intakes: 12 mg per day for a healthy adult.
  • Vegetarian food sources: vitamin E is found in vegetable oils mainly wheat germ oil and sunflower. Olive, peanut, safflower, sesame, corn and soybean oils are also good sources as well as cereals, oleaginous fruits and seeds.

Beta carotene (the precursor of vitamin A)

It is an antioxidant, which is also involved in night vision, growth, cell differentiation and reproduction.

  • Recommended daily intake: 800 SDE per day for men and 600 SDE per day for women.
  • Vegetarian food sources: beta-carotene is found in abundance in yellow, orange, red and dark green fruits and vegetables.


It is used in the composition of glutathione peroxidase. It protects the cells from oxidation and is necessary for the metabolism of iodine.

  • Recommended daily intakes: 70 mg daily for men and 55 mg daily for women.
  • Vegetarian food sources: eggs, cheese, yeast, whole grains, oleaginous fruits (mainly Brazil nuts), seeds ...


It is essential for the synthesis of DNA, proteins, insulin and sperm as well as for the metabolism of polyunsaturated fatty acids. It is necessary for reproduction, growth, sexual maturation, healing, and protects against free radicals.

  • Recommended daily intakes: 14 mg daily for vegetarian men and 12 mg daily for vegetarian women
  • Vegetarian food sources: wheat germ, seeds, oleaginous fruits, cheeses, tofu, beans, vegetables, whole grains