Health-and-Nutrition/C2/Importance-of-Vitamin-C/English-timed

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Time
Narration
00:00 Welcome to the spoken tutorial on the importance of vitamin C.
00:07 In this tutorial, we will learn about:
00:09 Role of vitamin C in the body.
00:13 Food sources of vitamin C.
00:16 Ways to increase vitamin C intake in our diet.
00:22 Vitamin C is a water soluble vitamin.
00:26 It plays a very important role in several body functions.
00:32 It is essential for the synthesis of collagen which acts like a cement.
00:39 It holds the bones, muscles, skin and the whole body together.
00:46 Tissues of our body like skin, hair, blood vessels and bones have collagen.
00:56 Vitamin C helps in recovery after a muscle or skeletal injury.
01:03 It helps in the healing of wounds.
01:07 It is also required for maintaining healthy skin.
01:13 Another role of vitamin C is that it acts as an antioxidant.
01:20 Antioxidants are substances that protect our body from damage by free radicals.
01:28 Free radicals are substances that are naturally produced in the body.
01:35 They become harmful only when they become excessive.
01:40 Pollution,

smoking,

01:42 alcohol,

harmful chemicals increase free radicals production.

01:49 This results in cancer, diabetes, heart diseases and cataract.
01:56 Vitamin C reduces the formation of free radicals in the body.
02:03 Thus, protecting our cells from damage.
02:07 Vitamin C also strengthens our immune system.
02:12 It helps in fighting infections and protecting against other diseases.
02:19 For example: common cold, cancer and heart diseases.
02:25 Vitamin C helps in bone formation.
02:28 It also helps in the synthesis of a few hormones.
02:33 For example: dopamine, adrenaline, noradrenaline.
02:39 These hormones help the body respond to stress or fright.
02:46 In addition, vitamin C enhances the absorption of non-heme iron in the body.
02:54 Non-heme iron is a form of iron which is mostly present in plant based foods.
03:02 For example: green leafy vegetables, seeds, nuts and beans.
03:09 Consuming too little vitamin C can increase the risk of iron deficiency.
03:17 This may result in anemia which is known as iron deficiency anemia.
03:24 Deficiency of vitamin C can result in scurvy.
03:30 Early signs of scurvy are uneasiness,
03:33 fever

and fatigue.

03:36 Other symptoms are swelling and bleeding in gums and
03:41 loosening of teeth.
03:44 Poor healing of wounds and bruises and bleeding on the skin is visible.
03:51 Swelling and pain in the joints may also arise.
03:56 The hair becomes dry and coiled.
04:01 Other signs of deficiency are dry skin, mood changes and poor immunity.
04:09 Iron deficiency anemia can also occur due to vitamin C deficiency.
04:16 Let us now look at the daily vitamin C recommendation.
04:22 For babies upto 12 months of age, 25 milligrams per day is recommended.
04:30 For children who are 1-10 year old, 40 milligrams per day is recommended.
04:38 For adolescents, 45-75 milligrams per day is recommended.
04:46 For adult females, it is 75 milligrams.
04:52 90 milligrams is recommended for adult males.
04:58 The requirements are higher during pregnancy and lactation.
05:04 Pregnant women should have 85 milligrams of vitamin C per day.
05:10 Lactating mothers should have 120 milligrams per day.
05:16 Let me now tell you the food sources of vitamin C.
05:21 Certain fruits and vegetables are good sources of vitamin C.
05:27 Among fruits, gooseberry and guava are the richest sources.
05:33 1 medium-sized guava gives around 300 milligrams of vitamin C.
05:40 1 gooseberry has nearly 60 milligrams of vitamin C.
05:46 Other examples are: Bengal currant, indian jujube and raw mango.
05:54 Fruits like oranges, lemons and sweet limes are also good sources.
06:01 1 tablespoon of lemon juice has approximately 8 milligrams of vitamin C.
06:09 1 medium orange has about 40 milligrams.
06:14 Even green leafy vegetables have an adequate amount of vitamin C.
06:21 For example:

Leaves of drumstick (moringa),

06:24 amaranth,

radish

06:26 and mustard.
06:28 Fenugreek leaves and agathi leaves are other examples.
06:34 100 grams of raw green leafy vegetables have about 60-100 milligrams.
06:43 Coriander and mint leaves also have some amount of vitamin C.
06:49 Some other vegetables also have moderate amounts of vitamin C.
06:56 For example: capsicum, cabbage, drumsticks, bitter gourd, tomatoes and peas.
07:05 100 grams or 2 raw tomatoes have 27 milligrams of vitamin C.
07:13 There are certain factors which decrease the vitamin C content of the food.
07:20 It is sensitive to heat and water.
07:24 It is lost if cooked at high temperature
07:27 or exposed to prolonged sunlight.
07:32 Cooking in excessive water and discarding the water also results in loss.
07:39 Storing food in the refrigerator for a long time reduces the vitamin C content.
07:46 Thus, many of the vitamin C rich foods are best consumed raw.
07:54 This way you get the maximum amount of vitamin C from it.
08:00 If they are cooked, they should be cooked on low flame for short durations.
08:08 Steam or saute vegetables instead of boiling.
08:14 Upon steaming, the loss of vitamin C is the least.
08:20 Do not repetitively heat the food.
08:24 Cook with minimum or no water.
08:28 Avoid storing and refrigerating food for a long time.
08:34 Let us learn some ways to increase our daily intake of vitamin C.
08:40 Eat fresh fruits and vegetables.
08:44 Pick the raw fruits as they have more vitamin C.
08:49 Try having a food source of vitamin C with every meal.
08:55 With your meals you can have mint, curry leaf or coriander dips (Indian sauce made of vegetables/fruits and spices).
09:02 Lemon juice can be sprinkled on your food.
09:07 Garnish your meals with coriander leaves or mint leaves after cooking.
09:13 You can also increase the vitamin C content of your food by sprouting.
09:20 As much as possible include sprouted beans in your diet.
09:26 All these methods will ensure that we get adequate vitamin C from our diet.
09:33 Adequate intake of vitamin C is necessary for our good health.
09:39 This brings us to the end of the tutorial.

Thank you for watching.

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