Vitamin c and foods rich in vitamin c

• Vitamin c is an important vitamin for a human body.. Deficiency of vitamin c can cause serious health issues

The recommended dietary allowance for male is 90 per mg a day 

 for female is 75 mg per day

Deficiency of vitamin c-

If a person is lacking from vitamin c deficiency then he can suffer serious health issues

• Hair fall problem
• Bleeding gums
•  less production of collagen 
• Scurvy causes fatigue, inflammation of the gums,

It is recommended that to increase your immunity power you should include vitamin c rich foods in your diet. As it is one of the primary source for increasing immunity power

Benefits of vitamin c -

• reduce blood uric acid levels and help prevent gout attacks.
• Helps in boosting immunity  
• Good for hair nd skin. As proper intake of vitamin c can help in hair loss problem and also helps in glowing skin
• It is an essential nutrients to promote iron absorption
• Good for eye functioning

Foods rich in vitamin c -

• Bell pepper - one normal red bell pepper will provide you 152mg vitamin c

    

• Lemon - A 100 gm of lemon contains 53 mg  vitamin c

        

• Kiwi-  A 100gm of kiwifruit contains 161.3mg vitamin c

          

• Amla-Amla or indian gooseberry is a rich source of vitamin c. And contains 20 times more vitamin than orange

         100 gms of amal  provides 600 mg  vitamins c

     

• Strawberries -  A 100gm of strawberries contains 59mg of vitamin c

   

• Orange - A 100gm of orange contains 52.3mg vitamin c