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Build immunity with daily dose of Vitamin C

Vitamin C plays a vital role in the maintenance of blood vessels, bones, cartilage, skin and wound healing.

Vitamin C plays a vital role in the maintenance of blood vessels, bones, cartilage, skin and wound healing.

Vitamin C a very powerful antioxidant thus protect cells from oxidative stress this cells are said to provide protection against certain infections and also in cancer.

Vitamin C helps boost your immune system.

Some of the food that contains High vitamin C are tomatoes, broccoli, bell peppers, Green peas, oranges, papayas, guavas, kiwifruit, strawberries and goose berries.

Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C
Age Male Female Pregnancy Lactation
0–6 months 40 mg* 40 mg*
7–12 months 50 mg* 50 mg*
1–3 years 15 mg 15 mg
4–8 years 25 mg 25 mg
9–13 years 45 mg 45 mg
14–18 years 75 mg 65 mg 80 mg 115 mg
19+ years 90 mg 75 mg 85 mg 120 mg
Smokers Individuals who smoke require 35 mg/day
more vitamin C than nonsmokers.

High Vitamin C
Foods

#1: Guavas
Vitamin C
per 100g
228mg
(254% DV)

High Vitamin C
Foods

#2: Kiwifruit
Vitamin C
per 100g
93mg
(103% DV)

High Vitamin C
Foods

#3: Bell Peppers
Vitamin C
per 100g
128mg
(142% DV)

High Vitamin C
Foods

#4: Strawberries
Vitamin C
per 100g
59mg
(65% DV)

More Berries High in Vitamin C

#5: Oranges
Vitamin C
per 100g
53mg
(59% DV)

More Citrus Fruit High in Vitamin C

#6: Papaya
Vitamin C
per 100g
61mg
(68% DV)

More Tropical Fruits High in Vitamin C

#7: Broccoli
Vitamin C
per 100g
89mg
(99% DV)

More Tropical Fruits High in Vitamin C

#8: Tomato
Vitamin C
per 100g
23mg
(25% DV)

More Tropical Fruits High in Vitamin C

#9: Green Peas
Vitamin C
per 100g
60mg
(67% DV)

More Tropical Fruits High in Vitamin C

#10: Indian gooseberry
Vitamin C
per 100g
478.56 mg
(531% DV)

Indian gooseberry juice contained the highest vitamin C

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