Sources of Vitamin C

VITAMIN C

Whenever you talk about vitamin C you think about lemon and oranges only. But there are many other fruits and vegetables which when be followed in your diet can act as an anti oxidant and can boost up your immune system by completing the deficiency of vitamin C in your body.

How much Vitamin C is required daily??

AGE	REQUIRED VITAMIN C
1-3 years old	15 milligrams
4-8 years old	25 milligrams
9-13 years old	45 milligrams
14-18 years old (boys)	75 milligrams
14-18 years old (girls)	65 milligrams
Adult’s men	90 milligrams
Adult’s women	75 milligrams
Pregnant lady	75 milligrams

Other Sources of Vitamin C:

 

SOURCES OF VITAMIN C

 

SOURCE OF VITAMIN C	AMOUNT OF VITAMIN C
1 Papaya	185 milligrams
2 medium kiwi	141 milligrams
1 cup strawberries	17.6 milligrams
1 sweet potato	36 milligrams
1 cup broccoli	101 milligrams
1 cup cabbage	89 milligrams
1 Lemon	53 milligrams
1 red capsicum	152 milligrams
1 cup raw mango	60 milligrams
Sun dried tomatoes	39.2 milligrams
Potatoes	17 milligrams

• Papaya

One papaya contains 185 milligrams of Vitamin C. 247% of the daily value of Vitamin C can be easily achieved by intake of a papaya.

• Kiwi

Two medium-sized kiwi contains 141 milligrams of Vitamin C. that is 188% of the daily value.

• Strawberry

1 cup of strawberries contains 17.6 milligrams of Vitamin C. so it can give 130% of the daily value.

• Sweet potato

36 milligrams of Vitamin C is present in one big sweet potato that is it can give 48% of daily value of Vitamin C.

• Broccoli

One cup of cooked broccoli contains 101 milligrams of Vitamin C that is the 135% of the daily value.

• Cabbage

One cup of cooked cabbage also contains 89 milligrams of Vitamin C. then it comprises of 119% of daily value.

• Lemon

Lemons provide you 53 milligrams of Vitamin C, which contributes to 88% of the daily value

• Red capsicum

One red capsicum comprises of 152 milligrams of Vitamin C that is the 203% of the daily value.

• Oranges

Valencia orange contains 48.5 milligrams of Vitamin C while navel orange contains 59.1 milligrams of Vitamin C while Florida orange consists of 45 milligrams of Vitamin C.

• Mangoes

One cup of raw mangoes contains 60 milligrams of Vitamin C. It 80% of value required by women daily and almost two third required by men daily.

• Tomatoes

Different varieties of tomatoes contains different amount of Vitamin C. Green tomatoes contains about 23.4 milligrams of Vitamin C. sun dried tomatoes are rich n Vitamin C these consists of 39.2 milligrams of Vitamin C.

• Potatoes

Natural potatoes also contain Vitamin C. 100 gram of potato provides you 17 milligrams of Vitamin C.