|Antioxidant||Foods containing high levels of antioxidant|
|Vitamin C||Fresh or frozen fruits and vegetables|
|Vitamin E||Vegetable oils, nuts, and seeds|
|Resveratrol||Grape skin, nuts and berries 4|
|Flavonoids||Leafy vegetables and onions 5|
|Pyridoxine (Vitamin B6)||Fish, beef, liver, starchy vegetables, and fruit|
|Riboflavin (vitamin B2)||Eggs, green vegetables, milk 6|
|Vitamin A||Fruit, vegetables and eggs|
RDA (recommended dietary allowance) is shown for adults under 50 years, RDA depends on age and other factors like smoking and pregnancy. RDA values are developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (1).
Pyridoxine (Vitamin B2) RDA: 1,3mg (2)
|Food||Milligrams (mg) per serving||Percent DV*|
|Chickpeas, canned, 1 cup||1.1||55|
|Beef liver, pan fried, 3 ounces||0.9||45|
|Tuna, yellowfin, fresh, cooked, 3 ounces||0.9||45|
|Salmon, sockeye, cooked, 3 ounces||0.6||30|
|Chicken breast, roasted, 3 ounces||0.5||25|
|Breakfast cereals, fortified with 25% of the DV for vitamin B6||0.5||25|
|Potatoes, boiled, 1 cup||0.4||20|
|Turkey, meat only, roasted, 3 ounces||0.4||20|
|Banana, 1 medium||0.4||20|
|Marinara (spaghetti) sauce, ready to serve, 1 cup||0.4||20|
|Ground beef, patty, 85% lean, broiled, 3 ounces||0.3||15|
|Waffles, plain, ready to heat, toasted, 1 waffle||0.3||15|
|Bulgur, cooked, 1 cup||0.2||10|
|Cottage cheese, 1% low-fat, 1 cup||0.2||10|
|Squash, winter, baked, ½ cup||0.2||10|
Vitamin E RDA: 15mg
|Wheat germ oil, 1 tablespoon||20.3||100|
|Sunflower seeds, dry roasted, 1 ounce||7.4||37|
|Almonds, dry roasted, 1 ounce||6.8||34|
|Sunflower oil, 1 tablespoon||5.6||28|
|Safflower oil, 1 tablespoon||4.6||25|
|Hazelnuts, dry roasted, 1 ounce||4.3||22|
|Peanut butter, 2 tablespoons||2.9||15|
|Peanuts, dry roasted, 1 ounce||2.2||11|
|Corn oil, 1 tablespoon||1.9||10|
|Spinach, boiled, ½ cup||1.9||10|
|Broccoli, chopped, boiled, ½ cup||1.2||6|
|Soybean oil, 1 tablespoon||1.1||6|
|Kiwifruit, 1 medium||1.1||6|
|Mango, sliced, ½ cup||0.7||4|
|Tomato, raw, 1 medium||0.7||4|
|Spinach, raw, 1 cup||0.6||3|
Vitamin C RDA: 75mg for females, 90mg for males
|Food||Milligrams (mg) per serving||Percent (%) DV*|
|Red pepper, sweet, raw, ½ cup||95||158|
|Orange juice, ¾ cup||93||155|
|Orange, 1 medium||70||117|
|Grapefruit juice, ¾ cup||70||117|
|Kiwifruit, 1 medium||64||107|
|Green pepper, sweet, raw, ½ cup||60||100|
|Broccoli, cooked, ½ cup||51||85|
|Strawberries, fresh, sliced, ½ cup||49||82|
|Brussels sprouts, cooked, ½ cup||48||80|
|Grapefruit, ½ medium||39||65|
|Broccoli, raw, ½ cup||39||65|
|Tomato juice, ¾ cup||33||55|
|Cantaloupe, ½ cup||29||48|
|Cabbage, cooked, ½ cup||28||47|
|Cauliflower, raw, ½ cup||26||43|
|Potato, baked, 1 medium||17||28|
|Tomato, raw, 1 medium||17||28|
|Spinach, cooked, ½ cup||9||15|
|Green peas, frozen, cooked, ½ cup||8||13|
Carotenoids (Vitamin A) RDA: 700mcg RAE for females, 900 mcg RAE for males.
|Food||mcg RAE per
|Sweet potato, baked in skin, 1 whole||1,403||28,058||561|
|Beef liver, pan fried, 3 ounces||6,582||22,175||444|
|Spinach, frozen, boiled, ½ cup||573||11,458||229|
|Carrots, raw, ½ cup||459||9,189||184|
|Pumpkin pie, commercially prepared, 1 piece||488||3,743||249|
|Cantaloupe, raw, ½ cup||135||2,706||54|
|Peppers, sweet, red, raw, ½ cup||117||2,332||47|
|Mangos, raw, 1 whole||112||2,240||45|
|Black-eyed peas (cowpeas), boiled, 1 cup||66||1,305||26|
|Apricots, dried, sulfured, 10 halves||63||1,261||25|
|Broccoli, boiled, ½ cup||60||1,208||24|
|Ice cream, French vanilla, soft serve, 1 cup||278||1,014||20|
|Cheese, ricotta, part skim, 1 cup||263||945||19|
|Tomato juice, canned, ¾ cup||42||821||16|
|Herring, Atlantic, pickled, 3 ounces||219||731||15|
|Ready-to-eat cereal, fortified with 10% of the DV for vitamin A, ¾–1 cup (more heavily fortified cereals might provide more of the DV)||127–149||500||10|
|Milk, fat-free or skim, with added vitamin A and vitamin D, 1 cup||149||500||10|
|Baked beans, canned, plain or vegetarian, 1 cup||13||274||5|
|Egg, hard boiled, 1 large||75||260||5|
|Summer squash, all varieties, boiled, ½ cup||10||191||4|
|Salmon, sockeye, cooked, 3 ounces||59||176||4|
|Yogurt, plain, low fat, 1 cup||32||116||2|
|Pistachio nuts, dry roasted, 1 ounce||4||73||1|
|Tuna, light, canned in oil, drained solids, 3 ounces||20||65||1|
|Chicken, breast meat and skin, roasted, ½ breast||5||18||0|
- Medicine, I. of. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. (1998). doi:10.17226/6015
An allele is a variant form of a gene that is located at a specific position, or genetic locus, on a specific chromosome. Humans have two alleles at each genetic locus, with one allele inherited from each parent.
A chromosome is a thread-like structure of DNA that carries hereditary information, or genes. Human cells have 22 chromosome pairs plus two sex chromosomes, giving a total of 46 per cell.
The proportion of individuals in a population having a disease or characteristic. Prevalence is a statistical concept referring to the number of cases of a disease that are present in a particular population at a given time, whereas incidence refers to the number of new cases that develop in a given period of time.
DNA, or deoxyribonucleic acid, is the main component of chromosomes and the carrier of genetic information in nearly all living organisms. DNA is made up of molecules called nucleotides. Each nucleotide contains a phosphate group, a sugar group and a nitrogen base. The four types of nitrogen bases are adenine (A), thymine (T), guanine (G) and cytosine (C).
A hereditary unit consisting of a sequence of DNA that occupies a specific location on a chromosome. Genes are transferred from a parent to offspring, and are responsible for the physical and heritable characteristics or phenotype of an individual.
An alteration in the most common DNA nucleotide sequence. The variant can be benign, pathogenic or of unknown significance. SNPs are the most common type of genetic variation.
The genetic makeup of an individual organism. It may also refer to just a particular gene or set of genes carried by an individual. The genotype determines the phenotype, or observable traits of the organism.
The odds ratio is a way of comparing whether the odds of a certain outcome is the same for two different groups. In this report, the odds ratio estimates the probability of a condition occurring in a group of people with a certain genetic variant compared to a group of people without that variant.
An odds ratio of 1 means that the two groups are equally likely to develop the condition. An odds ratio higher than 1 means that the people with the genetic variant are more likely to develop the condition, while an odds ratio of less than 1 means that the the people with the variant are less likely to develop the condition.
A description of an individual’s physical characteristics, including appearance, development and behaviour. The phenotype is determined by the individual’s genotype as well as environmental factors.
POPULATION ALLELE FREQUENCY
The allele frequency represents the incidence of a gene variant in a population. Alleles are variant forms of a gene that are located at the same position, or genetic locus, on a chromosome.
Single nucleotide polymorphisms, frequently called SNPs, are the most common type of genetic variation among people. A SNP is a variation in a single nucleotide that occurs at a specific position in the genome.