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We at DHANAK not only aims to make the future of kids brighter by providing them education but also by making earth, a better place to live for goalma.org don&#;t realize the fact that earth is also our home and we have to keep it clean just like it.

So, we took the initiative to celebrate the International Environment Day this year by planting around 80 trees across Vasundhara area of Ghaziabad. Everyone from elderly to younglings came forward and helped us in our initiative. When planting trees we saw the how poorly government bodies have maintained the parks around our area, we found tons of plastic buried under the soil which we had to clean to plant the trees.

After getting this overwhelming response from people we realized that not all but many people care about protecting the earth and planting trees one day won&#;t help us to achieve our goal, so DHANAK team took a PLEDGE to plant trees every day in our area.

DHANAK team members have been waking up every day a.m. in the morning and planting at least 5 trees in our nearby area and also maintaining them by watering them everyday. We have honored are pledge with full sincerity and discipline until now and will continue to do so.

Here are some pictures we took of this initiative.

You can also become a soldier in our mission by making your contribution. Here are few options by which you can help us in our pledge:

1. Plant trees in your area then send us the pictures and  we will post them on our social media accounts.
2. If you are living in nearby vasundhara (Ghaziabad) area, you can donate some plants to us and we will plant them for you.
3. You can also contribute by donating Rs. 10 for each plant to DHANAK for buying on your behalf and planting them.

In this post you will find list of vitamin c rich fruits which will help you boost your immunity.

Vitamin C, commonly known as ascorbic acid, is one of the most important and powerful nutrients.

Immune system inadequacies, cardiovascular illness, prenatal health concerns, eye disease, and skin ageing may all be protected by vitamin C. Not only does it aid in the management of high blood pressure, but it also aids in the prevention of iron deficiency and boosts immunity. For more details click here.

How much vitamin C do I need daily?

The recommended daily allowance of vitamin C for adults is:

• 90 milligrams for males
• 75 milligrams for females

Below are 10 best Vitamin C Rich fruits to boost your immunity naturally

What are 5 fruits that are rich in vitamin C? 

Citrus fruits

Citrus fruits helps to build up immune system. Citrus fruits are Vitamin C  rich fruits. Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous. Most common citrus fruits are oranges, lemons, tangerines and grapefruit.

Which fruit is highest in vitamin C ?

Let’s have a look on their Nutrition Facts

• 1 large orange has Milligrams (mg) per serving
• 1 lemon has Milligrams (mg) per serving
• ½ medium fruit has 39 (mg) per serving
• 1 medium size tangerine has Calories: 40

Benefits of Citrus Fruits

• Citrus fruits have nutritious and contain plant compounds that can protect against a variety of diseases, including cancer, heart disease, brain dysfunction and kidney stones.

Guava

Guava is easily available in Indian subcontinent and is extremely Vitamin C rich fruit. This much Vitamin C is over twice our daily intake requirement! They are also rich in other essential nutrients like dietary fiber, folic acid, potassium and manganese. It contains as much as mg of Vitamin C in a gm serving.

Papaya

Which fruit is excellent for boosting immunity and also rich source of vitamin C?

Papaya contains 62 mg of vitamin C per grams and hence are extremely vitamin C rich fruit. One cup of papaya delivers 87 mg of vitamin C, which play an important role in improving memory.

One small papaya ( grams) contains:

• Calories: 59
• Protein: 1 gram
• Carbohydrates: 15 grams
• Fiber: 3 grams

Benefits of Papaya includes:

• It has  Has Powerful Antioxidant Effects
• Papayas are very high in carotenoids that can reduce inflammation.
• It Improve Digestion

Amla

Nowadays there are many common disease spreading through the world. In order to get rid of common cold, cough, just mix two teaspoons of amla powder with two teaspoons of honey and have it three to four times a day for instant relief when you have a cold or a cough or consume once daily for permanent protection.

Kiwi

Kiwi is full of of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. It  can also help us to manage our blood pressure. It not only Can help treat asthma but also can Boosts the immune system. It is one of the vital vitamin C rich fruit.

About 2 medium sized kiwi fruits contain as much as  mg of vitamin C.

Broccoli

Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea. It can be eaten cooked or raw — both are perfectly healthy but provide different nutrient values.

• One cup (91 grams) of raw broccoli packs Vitamin C: % of the RDI.
• gm of which packs mg of vitamin C, a whole lot of fiber, and just about 30 calories! 
• It Contains Potent Antioxidants That Offer Health-Protective Effects. It not only contains Potent Antioxidants   but also Protect Against Certain Types of Cancer

Bell Peppers

Bell peppers/ sweet peppers, are a popular vegetable that people can be either eaten raw or cooked. Red peppers are high in vitamin C.

The main nutrients in grams of raw, red bell peppers are Calories:

• Water: 92%
• Protein: 1 gram
• Carbs: 6 grams
• Sugar:  grams
• Fiber:  grams
• Fat:  grams

Benefits of consuming Bell peppers are:

• It prevents anaemia
• Its improves eye health
• Reduced risk of several chronic diseases

Tomatoes

Do tomatoes have vitamin C?

Tomatoes are ubiquitous in the Indian Diet. They appear in sauces, salads, juices, soups and elsewhere. Tomatoes are healthful as well as tasty and versatile. Tomatoes are Vitamin C rich fruit and antioxidants which helps in flushing out the harmful free radicals from the system. Thus, preventing cancer and other deadly diseases.

Benefits of tomatoes includes:

• Makes the bones strong
• Reduce the risk of heart disease
• Improves eyesight
• Reduces the risk of neurological diseases

Strawberries

The sweet, slightly tart berries, are popular fruits and are loved by many of us. They do not rapidly boost a person’s blood sugar. There are many

Benefits of consuming these berries like it prevent heart disease, prevents stroke, also provide benefits for people who have a raised risk of high blood pressure by helping to offset the effects of sodium in the body, reduces constipated, etc.

The nutrient value in grams of raw strawberries are:

• Calories: 32
• Protein:  grams
• Carbs:  grams
• Sugar:  grams
• Fiber: 2 grams
• Fat:  grams

Leafy Greens

Which Indian fruits are rich in vitamin C?

Leafy green vegetables like spinach are pretty rich in Vitamin C, and are also the richest sources of plant nutrients. One gm serving of spinach packs as much as mg of Vitamin C, which is just about enough for a day.  Various most common leafy vegetable includes:

• Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants. One cup (67 grams) of raw kale packs % of the Daily Value (DV) for vitamin K and % of the DV for vitamin C

• Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.

Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing % of the DV for vitamin K, 56% of the DV for vitamin A To reap the many impressive health benefits of leafy greens, make sure to include a variety of these vegetables in your diet.

Stay healthy, Stay safe!!

This up-to-date earth live map includes every continent and address. Useful for you to explore the world, with a simple system.

Interested in Africa? Online map of whole continent works for free. Satellite map shows South Africa, Nigeria, Ethiopia, Ghana, Tanzania, Morocco, also Algeria, Uganda, Rwanda, Kenya, Malawi satellites, and Angola, Egypt, Cote d&#;Ivoire, Botswana, Namibia, Mozambique, Liberia, Libya oases and sandy expanses. Also available online map of Zambia, Tunisia, Central African Republic, Cameroon, Congo.

Map of Eurasia includes online views of Belarus, Armenia, Tajikistan, Kyrgyzstan, Kazakhstan, Ukraine, Azerbaijan, Uzbekistan, Turkmenistan, Georgia, also every city of Russia, China, Cyprus, Israel, Indonesia, India, Yemen, Mongolia, Japan.

You can see boundary and address of North America and South countries.

North America consists of Cayman Islands, Antigua and Barbuda, Aruba, Barbados, Belize, Bermuda, British Virgin Islands, Canada maps. Every state and region is available for study.

South America consists of Trinidad and Tobago, Argentina, Bolivia, Brazil, Chile, Colombia, Ecuador, Guyana, Paraguay, Peru, Suriname, Uruguay, Venezuela, Ascension Island, Falkland Islands, South Sandwich Islands, French Guiana, the ABC islands, South Georgia, Panama maps.

Every town of exotic Australia and white expanses of Antarctica has new live satellite map.

goalma.org map Madagascar &#; Map Of the Solomon Islands and its cities

A long-distance relationship reminds me of my meditation practice.

In the beginning, my partner and I would communicate with each other during random hours. But on some days, we felt frustrated and distracted because of different schedules and the huge difference in time zones. What then worked was finding a suitable hour in our schedule where we could meaningfully connect.

I related this to my initial days of meditation practice. When I meditated randomly anytime during the day, I found myself swimming against the tide. Over time, I started to realise the benefits of meditating at a fixed time. I could then carry the condition I received for the entire day.

This hour of connection, whether it was with my heart or my partner, was no less than magic. It was the two of us in that moment. For the other moments, there was constant remembrance.

I allowed myself to be flexible. Postponing a call did not mean we didn’t connect at all that day. It was a lovely reminder to me for whenever I overslept and missed my morning meditation, that did not mean I couldn’t meditate anytime later! I also noticed how I started to feel restless when the hour to connect came closer.

What followed in this hour of connection were all sorts of different experiences – be it my meditation practice or spending time with my partner &#;

Type 1: It is a fulfilling experience with not a single dull moment. I am deeply absorbed, and I don’t even notice an hour has passed by!

Type 2: I start slowly, and steadily, where I struggle to connect in the first few minutes. But then, there is a moment of surrender and the connection happens naturally. I feel lighter and finally, some momentum.

Type 3: Nothing. Just frustrating small talk. Small thoughts. Uninvited. But I want to stick through it! After all, this is important to me, even if it feels like I’ve achieved nothing. At the end of it, I still feel restless but keep hope that perhaps tomorrow, will bring a new experience.

Type 4: Whenever there is lack of time, I want to pack up everything in that short period! And at the end of it, I keep wondering, did I even connect?

Type 5: I take help. I find new ways to keep the connection exciting. To keep it growing.

On some days, there is a constant chatter in the mind – What is the point of this? Is this all a dream? Am I the only one feeling this? Do others feel this too? Am I doing it right? Is there a right way?

To ease this, I go back to my feeling. What did the connection feel like? Just going back to the feeling, my heart does some crazy summersaults. And it is in that state of feeling, I find moments of Reality.

Some days, it feels like a chore. I reason with myself – I can connect some other time. This isn’t going anywhere. I have plenty of time, a lifetime to connect. I have other important things to do, to achieve. I am busy. I have time constraints. But it is in these moments that I tend to forget, that there is someone on the other side patiently and lovingly waiting for me to connect. The intention of connection matters.

I relate to this quote of Chariji, one of the spiritual guides of Heartfulness –

“Each meditation is a love story.”

The distance increases the fondness of the heart. For it is in the pain of distance that you strive to come close. We strive to come together. We strive to become one. We become Love.