During this pandemic season, it is not just important for us to stay safe, but also to stay protected ourselves by consuming "virus fighting" food that could help our body better able to "fight-back" in the event there are harmful pathogen invade our body. One of the most commonly known natural food that could help improve our immune system is none other than Vitamin C.

Do you know how much Vitamin C should we take to maintain an optimum health? What's the recommended consumption of Vitamin C for people with different age / categories? Below table shows the RDA of Vitamin C intake for children, teens, adults, pregnant/breast feeding women etc.

Fruits and vegetables are the best sources of vitamin C which we could easily obtain to ensure our body is better protected from harmful virus. Below are the list of fruits and vegetables that are highly rich in Vitamin C, together with the concentration level of Vitamin C in each of them for every 100 grams of consumption.

1. Guava (Contains 228mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

2. Kiwi (Contains 93mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

3. Lychee (Contains 71.5mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

4. Papaya (Contains 62mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

5. Strawberry (Contains 58.8mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

6. Oranges (Contains 53.2mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

7. Lemons (Contains 53mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

8. Green Chili Peppers (Contains 242.5mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

9. Parsley (Contains 133mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

10. Red Bell Peppers (Contains 127.7mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

11. Kale (Contains 120mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

12. Broccoli (Contains 89.2mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

13. Brussels Sprout (Contains 85mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

14. Kohlrabi (Contains 62mg of Vitamin C per 100 gram)

*All Pictures shown are for illustration purpose only.

Hope this will be helpful for all. #StaySafe #StayProtected #kitajagakita

 





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