In the height of the need to ‘boost’ our immune system due to the pandemic, here’s a guide through some interesting facts about the ever-popular Vitamin C.
Vitamin C is a water-soluble vitamin and easily destroyed by heat. It is also an antioxidant and plays an important role in the immune function.
Based on the Philippine Dietary Recommended intake, A Filipino Dietary Recommended Intake, a Filipino adult would need about 60 to 70 milligrams of Vitamin C per day. If you are taking Vitamin C supplements in large doses, the excess amount will just be excreted in your urine.
Every 100 gms. of these fruits & vegetables provides Vit. C as follows:
- Lemon- 53mg
- Orange- 53.2mg
- Strawberry- 58.8mg
- Papaya- 60.9mg
- Mustard Greens- 70mg
- Broccoli- 89.2mg
- Kiwi- 92.7mg
- Kale- 93.4mg
- Sweet Red Pepper- 127.7mg
- Guava- 228.3mg
It is best that you consume Vitamin C-rich foods such as fruits and vegetables. Eat at least 5 servings of fruits and vegetables each day. Eat a variety of food to get all your needed nutrients.
