What foods are good sources of vitamin D for teens?

The following foods are good sources of vitamin D for teens: Salmon, pink (3 ounces) -- 500 mg Tuna (3 ounces) -- 200 mg Milk, skim or 1 percent (8 ounces) -- 100 mg.

The following foods are good sources of vitamin C for teens: Guava (1 fruit) -- 165 mg Red pepper (1 vegetable) -- 141 mg Cantaloupe (1/2 fruit) -- 113 mg Green pepper (1 vegetable) -- 95 mg Papaya (1/2 fruit) -- 94 mg Strawberries (1 cup) -- 84 mg Grapefruit juice (1 cup) -- 75 mg Kiwi fruit (1 fruit) -- 74 mg Orange (1 fruit) -- 70 mg Orange juice (1/2 cup) -- 52 mg Broccoli (1/2 cup cooked or raw) -- 49 mg (cooked), 41 mg (raw) Tomatoes (1 cup) -- 45 mg Tomato juice (1 cup) -- 45 mg Grapefruit (1/2 fruit) -- 42 mg Cauliflower (1/2 cup) -- 36 mg Peas, green, raw (1/2 cup) -- 31 mg.

The following foods are good sources of vitamin E (measured in international units -- about a handful per serving): Sunflower seeds (52 units) Walnuts (22 units) Almonds (21 units) Hazelnuts (21 units) Soybeans, dried (20 units) Cashews (11 units) Peanuts, roasted (11 units) Lima beans, dried (8 units) Brazil nuts (7 units) Pecans (2 units).

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