Daily Vitamin C

 

Daily requirement of vitamin C.

Adult females: 75 micrograms.

Adult male: 90 micrograms.

Children and adolescents: 15-75 micrograms.

Pregnant / lactating women: 85-120 micrograms.

Vitamin C is a very essential micronutrient for the human body. Also acts as an antioxidant.

Mango: 1 small mango contains vitamin C equal to 2 oranges. 100 grams of mango contains 600 micrograms of vitamin C.

Lemon: Half a cup of lemon juice contains 30 micrograms of ‘C’.

Orange: Eating an orange every day will meet the need for vitamin C.

Guava: 1 medium guava can be found in 114 micrograms c.

Pomegranate: Vitamin C in this fruit enhances immunity and also provides energy. It also increases the level of hemoglobin in the blood.

Apple: Vitamin C in apples helps to keep the lungs and airways healthy.

Papaya: 1 cup of papaya contains 8 micrograms of vitamin C, which helps to keep the nervous system healthy.

Vitamin D

There are two types of vitamin D: D2 and D3. Vitamin D3 regulates the amount of calcium and phosphorus in the blood. Generally, everyone needs vitamin D3. However, children and older people need more to keep the bone structure right. Vitamin D2 is found mainly in vegetable foods.

Sun: If one cannot go in regular sunlight, then there will be a deficiency of vitamin D3.

Mushrooms: Mushrooms also contain a lot of vitamin D2.

Sunflower seeds: Sunflower seeds are rich in vitamins D2 and D3.

Vegetables: Cabbage, carrots, green leafy vegetables, raw papaya, spinach all contain vitamin D2.

Animal sources: Fish, meat, milk, eggs, cheese, etc. contain vitamin D3, which strengthens bones and protects the body from various infections.

The need for vitamin D depends on the size and weight of the body. Usually the amount is 600-700 IU.

Nutritionist Mahbuba Chowdhury