VITAMIN:-C
Vitamin c (also know as ascorbic acids) is abundant in vegetables & fruits. A water soluble vitamin & powerful antioxident it helps the body form & maintain connective tissue, including bones, blood vessels, & skin.
***Benefits: -
1) Helps to repair & regenerate tissues.
2) Protect against heart disease.
3) Absorption of iron.
4) Decrease LDL(bad) Cholestrol.
***Deficiency: -
1) Muscle weakness
2) Joints & Muscle aches.
3) Bleeding gums
4) Leg rashes.
5) Tired
***Daily intake: - According to the national institute of health (NIH) the recommended vitamin c daily allowance (RDA) For adults over age 19 is :-
1) Men:- 90mg/day.
2)Women:- 75mg/day.
3)Pregnant women:- 85mg/day.
4)Breastfeeding women:- 120mg/day.
Child need:-
1)Infants:- 0-6 months :- 40 mg/day.
2)Infants:- 7-12months:-50 mg/day.
Children's: -
1) toddlers:- 1-3 years: - 15mg/day.
2)Children: - 4-8 years: - 25mg/day.
3)Children:- 9-13years: - 45mg/day.
4)Male teen:- 14-18years:- 75mg/day.
5)Female teen:- 14-18years: - 65mg/day.
***Sources: -
1)Apples
2)Asparagus
3)Berries
4)Broccoli
5)Cabbage
6)Melon
7)Cauliflower
8)Lemons
9)Oranges
10)Kiwi
11)Kale
12)Spinach
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