Ways To Add Vitamin C To Your Daily Diet; Daily Vitamin C Requirement By Age

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Vitamin C is an important antioxidant that helps support the immune system and helps the body absorb iron from plant-based foods. Vitamin C also helps maintain healthy skin and connective tissue and is necessary for the production of collagen.

For instance, a study published in the American Journal of Clinical Nutrition in 2007 found that people who consumed higher amounts of vitamin C had fewer wrinkles and less age-related dry skin than those who consumed less [1].

Common Indian foods that are sources of vitamin C include amla (Indian gooseberry), oranges, limes, and sweet potatoes etc. Vitamin C is also found in a variety of other fruits and vegetables. But, how to get the benefits of vitamin C daily? By adding it to your diet.

So, here are ways to add vitamin C to your daily diet.

Ways To Add Vitamin C To Your Daily Diet

Adding vitamin C to your daily diet is an excellent way to ensure your body is getting the essential nutrients it needs. Here are some easy ways to add vitamin C to your daily diet [2]:

1. Start your day with a glass of orange juice.

2. Enjoy peppers, broccoli, Brussels sprouts, and cauliflower.

3. Add kiwi, mango, and papaya to your breakfast or snack.

4. Have a glass of fresh grapefruit juice in the afternoon.

5. Add a side of tomatoes or tomato sauce to your lunch or dinner.

6. Substitute spinach or kale in salads or as a side dish.

7. Add tomatoes to your meals.

8. Enjoy a cup of strawberries or pineapple for dessert.

9. Try adding blueberries, raspberries, or strawberries to your morning cereal, oatmeal, or yoghurt.

10. Blend together fruits and vegetables like mango, oranges, kale, and spinach for a delicious and nutritious smoothie.

11. Snacking on vitamin C-rich foods like apples, berries, and melon can help you get more of this essential nutrient.

12. If you're looking for a way to get your vitamin C on the go, you can opt for a vitamin C supplement. These come in many forms, including gummies, tablets, and capsules, and can be taken once or twice a day to ensure your body is getting its recommended daily dose of vitamin C.

Daily Vitamin C Requirement By Age

The daily requirement of Vitamin C varies depending on age [3]:

• For infants aged 0-6 months, the recommended daily intake of Vitamin C is 40 milligrams (mg).
• For infants aged 7-12 months, the recommended daily intake is 50 mg.
• For children aged 1-3 years, the recommended daily intake of Vitamin C is 15 mg.
• For children aged 4-8 years, the recommended daily intake is 25 mg.
• For children aged 9-13 years, the recommended daily intake is 45 mg.
• For adolescents aged 14-18 years, the recommended daily intake of Vitamin C is 65 mg for males and 75 mg for females.
• For adults aged 19 years and older, the recommended daily intake is 90 mg for males and 75 mg for females.
• For pregnant women, the recommended daily intake of Vitamin C is 85 mg. For lactating women, the recommended daily intake is 120 mg.

On A Final Note...

With a little bit of planning, you can easily incorporate these foods into your meals and snacks so you can get the most out of your diet. Enjoy!