Vitamin C and Immunity
Why is Vitamin C important?
Regular intake of Vitamin C (also known as Ascorbic Acid), accompanied with proper diet and exercise, helps strengthen your body’s overall health and immunity. This water-soluble nutrient is found naturally in some foods but the question is, are you getting enough Vitamin C?
What are the benefits of Vitamin C?
How much Vitamin C do your family members need?
| LIFE STAGE | RECOMMENDED AMOUNT |
|---|---|
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
| Teens 14–18 years (girls) | 65 mg |
| Teens 14–18 years (girls) | 65 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
Which foods contain Vitamin C?
Eat more of the following fruits and vegetables to increase your daily intake of Vitamin C, naturally.
Citrus Fruits
Raw citrus fruits are packed with Vitamin C, with one medium orange providing about 70 mg of the vitamin. If you prefer your citrus fruits juiced, enjoy even more Vitamin C as a 225 mg glass of orange juice contains 125 mg of the vitamin.
Cantaloupe
Cantaloupe is a rich source of Vitamin C, with 202.6 mg of the vitamin in a medium-sized melon, and 25.3 mg in one slice.
Broccoli
A cup of broccoli contains 70 mg of Vitamin C (as much as 1 orange).
Red Cabbage
Red cabbage, also called purple cabbage, is high in Vitamin C, and low in calories. A half-cup contains only 14 calories but gives you almost half of the recommended daily value of Vitamin C. It is also a rich source of fiber and other vitamins.
Kiwi
One serving of kiwi contains most of your recommended daily intake. Studies have also shown that adding kiwi to a marginal Vitamin C diet largely improves plasma Vitamin C levels.
How strong in Vitamin C is your family’s favourite dish?
Select a dish. Discover its Vitamin C content.
Chicken Adobo
6.3 mg
of Vitamin C
A single serving of Chicken Adobo has 6.3 mg of Vitamin C1
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Sisig
78.9 mg
of Vitamin C
A single serving of Sisig has 78.9 mg of Vitamin C2
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Crispy Pata
9.3 mg
of Vitamin C
A single serving of Crispy Pata has 9.3 mg of Vitamin C3
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Chicken Inasal
7 mg
of Vitamin C
A single serving of Chicken Inasal has 7 mg of Vitamin C4
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Pancit
3 mg
of Vitamin C
A single serving of Pancit Palabok has 3 mg of Vitamin C5
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Bulalo
93 mg
of Vitamin C
A single serving of Bulalo has 93 mg of Vitamin C6
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Arroz Caldo
2 mg
of Vitamin C
A single serving of Arroz Caldo has 2 mg of Vitamin C7
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Kare-kare
4.3 mg
of Vitamin C
A single serving of Kare-kare has 4.3 mg of Vitamin C8
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Pork Sinigang
42.8 mg
of Vitamin C
A single serving of Pork Sinigang has 42.8 mg of Vitamin C9
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Beef Tapa
1 mg
of Vitamin C
A single serving of Beef Tapa has 1 mg of Vitamin C10
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
How strong in Vitamin C is your family’s favourite dish?
Select a dish. Discover its Vitamin C content.
Chicken Adobo
6.3 mg
of Vitamin C
A single serving of Chicken Adobo has 6.3 mg of Vitamin C1
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Sisig
78.9 mg
of Vitamin C
A single serving of Sisig has 78.9 mg of Vitamin C2
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Crispy Pata
9.3 mg
of Vitamin C
A single serving of Crispy Pata has 9.3 mg of Vitamin C3
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Chicken Inasal
7 mg
of Vitamin C
A single serving of Chicken Inasal has 7 mg of Vitamin C4
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Pancit
3 mg
of Vitamin C
A single serving of Pancit Palabok has 3 mg of Vitamin C5
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Bulalo
93 mg
of Vitamin C
A single serving of Bulalo has 93 mg of Vitamin C6
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Arroz Caldo
2 mg
of Vitamin C
A single serving of Arroz Caldo has 2 mg of Vitamin C7
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Kare-kare
4.3 mg
of Vitamin C
A single serving of Kare-kare has 4.3 mg of Vitamin C8
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Pork Sinigang
42.8 mg
of Vitamin C
A single serving of Pork Sinigang has 42.8 mg of Vitamin C9
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Beef Tapa
1 mg
of Vitamin C
A single serving of Beef Tapa has 1 mg of Vitamin C10
*Recommended Dietary Allowance (RDA) of Vit C for adults is approx. 70 mg per day.
Chicken Adobo
Sisig
Crispy Pata
Chicken Inasal
Pancit
Bulalo
Arroz Caldo
Kare-kare
Pork Sinigang
Beef Tapa
Why you need Vitamin C daily
Vitamin C is essential (along with a healthy diet and lifestyle) in supporting your immunity. But the human body cannot produce Vitamin C on its own, or store excess Vitamin C beyond 24 hours. If you and your family aren’t getting enough Vitamin C from the foods you eat daily, supplements offer a convenient solution.
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