Prostate Cancer

Tolerable upper level: 1,000 milligrams.

Getting enough: Many foods packed with this nutrient are also packed with fat and calories.

Americans get 12 percent of their vitamin E from mayonnaise and salad dressing and 9.5 percent from oil.

Almonds (1 ounce: 7.4 milligrams) and hazelnuts (1 ounce: 4.3 milligrams) are relatively rich in vitamin E.

Fortified cereals are a good option without extra calories.

Vitamin C Why you need it: An antioxidant, it counteracts damage to cells from smoking and pollution and helps protect against cancer.

It helps the body absorb iron, strengthens blood vessels and maintains gums.

It also synthesizes collagen (an important component of blood vessels, tendons, ligaments and bone), norepinephrine (a brain chemical) and carnitine (assists in transporting fat).

How much: Men: 90 milligrams; women: 75 milligrams.

Tolerable upper level: 2,000 milligrams.

Getting enough: Fruits and vegetables, especially citrus fruits, are the best food sources.

Orange: 70 milligrams; green pepper (½ cup): 60 milligrams; broccoli (½ cup, cooked): 51 milligrams.

Magnesium Why you need it: It is the fourth most abundant mineral in the body, with half found in the bones.

It helps muscle and nerve functions, steadies heart rhythms, supports the immune system, strengthens bones, regulates blood sugar and promotes normal blood pressure.

How much: Men: 400-420 milligrams; women: 310-320 milligrams.

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