Do intake Vitamin-C everyday

Vitamin-C is also called ascorbic acid, is a water-soluble vitamin that helps to improve immunity, aids in the synthesis of collagen(skin protein), and production of certain neurotransmitters (the body's chemical messengers). It is not stored in the body and requires daily intake.

         We need Vitamin-C for adults is 65 to 90 mg per day. We need Vitamin-C to help in the absorption of iron from food.

         Avoid caffeine as it inhibits Vitamin-C absorption, stay hydrated, and cut down on meat, especially after you consume Vitamin-C rich foods.

         Vitamin-C evaporates when exposed to heat, that is why it is advisable to consume 500 mg every day

          Here are some Vitamin-C rich fruits (in mg per 100gm of intake)

• Red Guava - 200mg/100gm
• Orange - 64mg/100gm
• Lime juice - 48mg/100gm
• Gooseberry(Amla) - 247mg/100gm
  
• Bell peppers - 120mg/100gm
• Bitter gourd - 50mg/100gm
• Raw mango - 50mg/100gm
• Chillies - 90mg/100gm