Vitamin C Dietpharm

Diet Chart For vitamin c

About Diet Chart Food Items To Limit Do's And Dont's Food Items You Can Easily Consume

About

About

The ascorbic acid also known as vitamin C is the overall health indicator of the person. For people who live by the saying "prevention is better than cure" take the vitamin c quantities very seriously. It boosts the immune system, lowers hypertension, cures cataracts, wounds, and controls asthma. This water-soluble vitamin is a powerful antioxidant. It's the safest vitamin available to treat and cure the daily ills and sickness. The vitamin c diet will also prevent major diseases as cancer. It lowers the number of cancer-causing cells in the body. Its administration on cancer patient significantly reduces the tumor size and risk. It combats stroke, lowers the risk of heart diseases, cures lead toxicity, regulates blood sugar, helps in Osteoarthritis. With all these benefits a vitamin C diet to improve your overall health and mood won't hurt. It is important to consume vitamin C as it cannot be synthesized in the human body. It has to be taken from outside to help out in various other synthesizing processes. Fruits like guava, strawberries, papaya are the major suppliers of vitamin C. The quantity of vitamin C in the diet varies according to your age. For infants: 0 – 12 months: 50 mg/day For children: 1 –13 years: 45 mg/day For adolescents: 14 - 18 years: 75 mg/day For adults: Men aged 19 and older: 90 mg/day

Diet Chart

Sunday
Breakfast (8:00-8:30AM) Brown bread (3 slices) + Milk n Banana shake (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + Grapes (1 cup)
Lunch (2:00-2:30PM) Parboiled Rice (1 cup) + Masoor Daal (1/2 cup) + Fried Joseph's coat leaves (1/4th cup) + 1/4th fresh lime + Fish Curry (1/2 cup)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Monday
Breakfast (8:00-8:30AM) Egg Poach 2 + Toast (3 slices) + Milk (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + 1 Guava
Lunch (2:00-2:30PM) 2 Chapati + Mixed Daal (1/2 cup) + 1/4th Fresh lime + Potato n Drumstick curry (1/2 cup) + Fried Fish (1pc)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Spinach Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Tuesday
Breakfast (8:00-8:30AM) Vegetable soup (carrot, garlic, spring onions, broccoli, corns) 1 cup + Water Poach (1) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM) Parboiled Rice (1 cup) + Rajma (1/2 cup) + Fried Joseph's coat leaves (1/4th cup) + 1/4th fresh lime + Fish Curry (1/2 cup)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Wednesday
Breakfast (8:00-8:30AM) Methi Paratha (2) + Raita (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + Grapes (1 cup)
Lunch (2:00-2:30PM) 2 Chapati + Cabbage Curry (1/2 cup) + 1/4th Fresh lime + Fried Joseph's coat leaves (1/4th cup) + Paneer/ Soy bean Curry (1/2 cup)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Spinach Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Thursday
Breakfast (8:00-8:30AM) Brown bread (3 slices) + Milk n Banana shake (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM) Parboiled Rice (1 cup) + Rajma (1/2 cup) + Fried Joseph's coat leaves (1/4th cup) + 1/4th fresh lime + Fish Curry (1/2 cup)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Friday
Breakfast (8:00-8:30AM) Egg Poach 2 + Toast (3 slices) + Milk (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + 1 Guava
Lunch (2:00-2:30PM) 2 Chapati + Mixed Daal (1/2 cup) + 1/4th Fresh lime+ Roasted Papad (1) + Potato n Drumstick curry (1/2 cup) + Fried Fish (1pc)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Spinach Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Saturday
Breakfast (8:00-8:30AM) Methi Paratha (2) + Raita (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM) 1 Lemon + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM) Parboiled Rice (1 cup) + Daal (1/2 cup) + Fried Joseph's coat leaves (1/4th cup) + 1/4th fresh lime + Chicken Curry (1/2 cup)
Evening (4:00-4:30PM) 1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM) 2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)

Food Items To Limit

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do's And Dont's

Fortunately, it is not very difficult to overcome this deficiency. Vitamin C is found in abundance in citrus fruits and berries as well as in germinated grains and pulses and in coriander leaves. What you should remember however, is that Vitamin C cannot be stored by the body. All the excess gets flushed out, which is why it is important to have at least some amount of Vitamin C every day.

While Vitamin C does not have any toxic side effects, when taken in large quantities i.e. more than 2000mg per day consistently (equivalent to eight 250mg concentrated vitamin C tablets), it can cause excessive urination, skin rash and kidney stones, which should of course be avoided.

Food Items You Can Easily Consume

  1. Citrus Fruits: The most common source of Vitamin C is citrus fruits. It is said that one lime or orange per day may be enough for one to get their required dose.
  2. Bell Peppers: Whether you are baking an Italian casserole or tossing vegetables in an Asian stir-fry, make sure to add bell peppers for your Vitamin C kick.
  3. Broccoli: This wonder vegetable is a storehouse of benefits. Packed with Vitamin C, include it in your salads.
  4. Papaya: Just half a cup of papaya can give you enough of the vitamin for the entire day. It's many other benefits are additional motivation to have the fruit.
  5. Strawberries: A bowl of strawberries and cream may be sinful but it is also packed with Vitamin C.
  6. Tomatoes: Eaten raw, tomatoes have plenty of the vitamins. Eat them plain or toss them in a salad, add them into sandwiches or burgers, tomatoes are the most versatile fruit to eat.

Vitamin C Dietpharm

Source: https://www.lybrate.com/topic/vitamin-c-diet