Source of vitamin C

 1- Apple  5mg per 100g

2- banana 9mg per 100g

3- Cherry 7mg per 100g

4- lemon 53mg per 100g

5- orange 59mg per 100g

6- peach 7mg per 100g

7- strawberry 59mg per 100g

8- rose hips 423mg per 100g 

Weight loss plan

 Rule 1

Reduce sugar in your meals 

Rule 2 

Workout  in gym two or three time in week 

Rule 3 

Drink more water 

Rule 4 

Sleep 6 hours 

Rule 5

Take zinc vitamins 

Rule 6 

Take three cup of coffee in your day

Rule 7 

Take more protein in your meal

Rule 8 

Decrease carb foods 

Rule 9 

Decrease sodium in your meals 

Rule 10 

Eat more green vegetables 

Rule 11

Drink green tea 

Creatine for bodybuilding

Food source of creatine

Beef 4.5 g  per kg

Cod  3 g per kg

Milk 0.1 g per kg

Salmon 4.5 g per kg

Tuna 4 g per kg