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.
