Vitamin C helps in the production of collagen fiber. Therefore, it plays an important role in wound healing, cell healing and tissue formation. It is a powerful anti-oxidant, which accelerates the action of other anti-oxidants (such as vitamin-E) in the body. As a result, there is no problem with free-radicals in the body. It also strengthens the iron absorption system from food. This means that it is a vitamin but it will work for your other vitamins as well. Vitamin C also protects the body and strengthens the immune system.
Nutritionist Rushda Afreen Marina of Curcell Healthcare Center in Chittagong has given a chart of age-specific vitamin C for the readers of the Bengali Tribune.
Age male female
40 mg 40 mg for 6 months
6 months-1 year 50 mg 50 mg
1-3 years 15 mg 15 mg
4-6 years 25 mg 25 mg
9-13 years 45 mg 45 mg
14-16 years 65 mg 75 mg
19- adult 90 mg 75 mg
In addition, pregnant and lactating mothers need to take extra vitamin C. The recommended daily dose of vitamin C for pregnant women is 75 mg. Lactating mothers should take 125 mg of vitamins a day.
Vitamin C rich foods
Citrus fruits such as oranges, lemons, olives, malt, strawberries, grapes, plums, grapes, mangoes, berries; Sweet fruits like ripe papaya, guava, pineapple, watermelon, mango, lychee; Mustard greens, spinach and spinach, green chillies, cauliflower, turnips, carrots, tomatoes, capsicum, coriander leaves, coriander leaves and mint leaves contain vitamin C.
How much vitamin C is there in any fruit / vegetable?
Let’s know how much vitamin C you will get as a result of this.
Although this sounds incredible, lychee contains more vitamin C than lemon. Each 100 grams of lemon contains 53 mg of vitamin C. One hundred grams of lychee contains 81.5 mg. Meanwhile, Apple lagged behind. 100 grams of apple contains only 4.6 mg of vitamin C.
100 grams of bananas contain 7.6 mg.
100 grams of guava contains 226 mg.
There are 53 milligrams in 100 grams of oranges.
100 grams of ripe papaya contains 71 mg.
100 grams of broccoli contains 69 mg.
There are 23 milligrams in 100 grams of tomatoes.
100 grams of raw chili contains 242.5 mg.
100 grams of grapes contains 4 mg.
100 grams of pineapple contains 47.6 mg.
100 grams of Vedana contains 10.2 mg.
100 grams of sweet pumpkin contains 9 mg.
100 grams of watermelon contains 7.1 mg.
Foods rich in vitamin C can be spoiled by prolonged heating and boiling. Therefore, vitamin C-rich green vegetables should be boiled over low heat or eaten fresh raw.