View source for Health-and-Nutrition/C2/Importance-of-Vitamin-C/English


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|<center>'''Visual Cue''' </center>
|<center>'''Narration''' </center>

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| Title slide
| Welcome to the '''spoken tutorial''' on the importance of '''vitamin C'''.

|-
| Image: Collage of role of '''vitamin C '''in the body

Image: Collage of food sources of '''vitamin C'''

Image: Collage of ways to increase ''' vitamin C'''

| In this tutorial, we will learn about:

1. Role of''' vitamin C''' in the body.

2. Food sources of '''vitamin C'''.

3. Ways to increase '''vitamin C '''intake in our diet.

|-
| Image: '''Vitamin C''' symbol

Image: Collage of functions

| '''Vitamin C''' is a water soluble '''vitamin.'''

It plays a very important role in several body functions.

|-
| Image: '''Collagen'''

Image: Holding bones, muscles, skin together

Image: Collage of Skin, hair, blood vessels, bones t

| 

It is essential for the synthesis of '''collagen '''which acts like a cement'''.'''

It holds the bones, muscles, skin and the whole body together.

Tissues of our body like skin, hair, blood vessels and bones have collagen.

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| Image: Muscle and skeletal injury

Image: Healing of wounds

Image: Healthy skin

| 

'''Vitamin C''' helps in recovery after a muscle or skeletal injury. 

It helps in the healing of wounds.

It is also required for maintaining healthy skin.

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| Image: Free radicals in the body in small amount

Image: Free radicals in the body in large amounts

Image: Free radicals damaging the cell

Image: Collage of air pollution, smoking, alcohol, chemicals

| Another role of '''vitamin C''' is that it acts as an '''antioxidant.'''

'''Antioxidants''' are substances that protect our body from damage by '''free radicals.'''

'''Free radicals '''are substances that are naturally produced in the body.

They become harmful only when they become excessive.

Pollution, smoking, alcohol, harmful chemicals increase '''free radicals '''production.

This results in cancer, diabetes, heart diseases, cataract.

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| Image:Vitamin C symbol+ antioxidants

Image: Antioxidants protecting cells

Image: Collage of various diseases (cataract, Heart disease, diabetes)

Image: symbol of vitamin C + less free radicals in body (downward arrow)

Gif: '''Vitamin C''' preventing free radicals from attacking

| '''Vitamin C '''reduces the formation of '''free radicals''' in the body'''.''' 

Thus, protecting our cells from damage.

|-
| Image: Boosting of immune system

Image: Collage of cold, cancer, heart disease

| '''Vitamin C '''also strengthens our immune system.

It helps in fighting infections and protecting against other diseases.

For example: common cold, cancer and heart diseases.

|-
| Image: Collage of bones

Image: Synthesis of '''hormones'''

Image: Collage of stress and fright

| '''Vitamin C''' helps in bone formation.

It also helps in the synthesis of a few '''hormones'''.

For example: '''dopamine, adrenaline, noradrenaline'''.

These '''hormones'' help the body respond to stress or fright.

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| GIF: Enhanced '''iron''' absorption in the presence of''' vitamin C''

Image: Collage of leafy vegetable, seeds, nuts and beans

Image: Having vitamin C with meals

| In addition, '''vitamin C''' enhances the absorption of '''non-heme iron''' in the body.

'''Non-heme iron '''is a form of '''iron '''which is mostly present in plant based foods.

For example: green leafy vegetables, seeds, nuts and beans.

Consuming too little''' vitamin C''' can increase the risk of '''iron '''deficiency.

This may result in anemia which is known as '''iron deficiency anemia'''.

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| Image: collage of scurvy

Image Uneasiness

Image: Fatigue

Image: Fever

| Deficiency of '''vitamin C''' can result in '''scurvy.'''

Early signs of '''scurvy''' are uneasiness, fever and fatigue.

|-
| Image: Swollen and bleeding gums

Images: Loose teeth

Image: Bruising and bleeding 

Image: Poor healing of wound

Image: Pain and swelling and joints 

Image: Coiled shaped hair

| Other symptoms are swelling and bleeding in gums and loosening of teeth.

Poor healing of wounds and bruises and bleeding on the skin is visible.

Swelling and pain in the joints may also arise.

The hair becomes dry and coiled.

|-
| Image: Dry skin

Image: Collage Mood changes

Image: Poor immunity

| Other signs of deficiency are dry skin, mood changes and poor immunity.

|-
| Image: Anemia

| Iron deficiency '''anemia '''can also occur due to '''vitamin C '''deficiency.

|-
| Image: '''Vitamin C '''requirements in babies

Image: '''Vitamin C '''requirements in older children

Image: '''Vitamin C '''requirements in adolescents

Image: '''Vitamin C''' in adult females

Image: '''Vitamin C''' requirements in adult males

| Let us now have a look at the daily '''vitamin C''' recommendation.

For babies upto 12 months of age, 25 milligrams per day is recommended.

For children who are 1-10 year old, 40 milligrams per day is recommended.

For adolescents, 45-75 milligrams per day is recommended.

For adult females, it is 75 milligrams.

90 milligrams is recommended for adult males.

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| Image: pregnancy and lactation + vitamin C symbol & upward arrow mark

Image: '''Vitamin C '''requirements in pregnant women

Image: '''Vitamin C '''requirements for lactating mothers

Image: A man smoking+ 35mg with upward arrow mark

| The requirements are higher during pregnancy and lactation.

Pregnant women should have 85 milligrams of '''vitamin C''' per day.

Lactating mothers should have 120 milligrams per day.

Individuals who smoke require an extra 35 milligrams per day.

|-
| Image: Collage of dietary sources of '''vitamin C'''

| Let me now tell you the food sources of '''vitamin C'''.

|-
| Image: Collage of '''vitamin C''' rich fruits

Image: '''Vitamin C''' content of guava

Image: '''Vitamin C''' content of gooseberry

| Certain fruits and vegetables are good sources of '''vitamin C'''.

Among fruits, gooseberry and guava are the richest sources.

1 medium-sized guava gives around 300 milligrams of '''vitamin C'''.

1 gooseberry has nearly 60 milligrams of''' vitamin C'''.

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| Image: Collage of '''vitamin C''' rich fruits

Image: '''Vitamin C '''content of lemon juice

Image: '''Vitamin C''' content of orange

| Other examples are: Bengal currant, indian jujube and raw mango.

Fruits like oranges, lemons and sweet limes are also good sources.

1 tablespoon of lemon juice has approximately 8 milligrams of '''vitamin C'''.

1 medium orange has about 40 milligrams.

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| Image: Collage of '''vitamin C''' rich green leafy vegetables

Image: '''Vitamin C''' content of green leafy vegetables

Image:''' Vitamin C''' content of coriander leaves

| Even green leafy vegetables have an adequate amount of '''vitamin C'''.

For example: leaves of drumstick (moringa), amaranth, radish, mustard.

Fenugreek leaves, agathi leaves are other examples.

100 grams of raw green leafy vegetables have about 60-100 milligrams.

Coriander and mint leaves also have some amount of '''vitamin C'''.

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| Image : Collage of '''vitamin C''' rich vegetables

Image: '''Vitamin C '''content of tomatoes

| Some other vegetables also have moderate amounts of '''vitamin C.'''

For example: capsicum, cabbage, drumsticks, bitter gourd, tomatoes and peas.

100 grams or 2 raw tomatoes have around 27 milligrams of '''vitamin C'''.

|-
| Image: Cooking on high flame

Image: Keeping fruits in open

Image: Cooking in lots of water

Image: Discarding water 

Image: Storing food for a long time

| There are certain factors which decrease the '''vitamin C''' content of the food.

It is sensitive to heat and water.

It is lost if cooked at high temperature or exposed to prolonged sunlight.

Cooking in excessive water and discarding the water also results in loss.

Storing food in the refrigerator for a long time reduces the '''vitamin C '''content.

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| Image: Raw vitamin C rich food

Image: Cooking on low flame

Image: Heating food (cross mark and clock while editing

Image: Steaming versus boiling (tick and cross mark while editing)

| Thus, many of the How about :

Thus, many of the vitamin C rich foods are best consumed raw.

This way you get the maximum amount of vitamin C from it .pls split it, Misbah.

Thus, many of the vitamin C rich foods are best consumed raw.

This helps to retain it in the food.

This way you get the maximum amount of '''vitamin C''' from it.

If they are cooked, they should be cooked on low flame for shorter durations.

Steam or saute vegetables instead of boiling.

Upon steaming, the loss of '''vitamin C''' is the least.

|-
| Image: Cooking with minimum water

Image: Storing in refrigerator with calendar highlighting 1 week (cross mark while editing)

| Do not repetitively heat the food.

Cook with minimum or no water.

Avoid storing and refrigerating food for a long time.

|-
| Image: Collage of fresh fruits and vegetables

Image: fresh vs spoiled vegetables (cross mark on spoilt while editing)

Image: Ripe vs. raw fruits

| Let us learn some ways to increase our daily intake of '''vitamin C'''.

Eat fresh fruits and vegetables.

Pick the raw fruits as they have more '''vitamin C.'''

|-
| Image: Chutney with meals

Image: Collage of sprinkling lemon juice on meals

Image: Garnishing meals with coriander and mint leaves

| Try having a food source of '''vitamin C''' with every meal.

With your meals you can have mint, curry leaf or coriander dips (Indian sauce or chutney made of vegetables/fruits and spices).

Lemon juice can be sprinkled on your food.

Garnish your meals with coriander leaves or mint leaves after cooking.

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| Image: Collage of sprouted beans

| You can also increase the''' vitamin C''' content of your food by '''sprouting'''.

As much as possible include sprouted beans in your diet.

|-
| Image: Collage of ways to increase '''vitamin C '''rich intake

Image: Collage of '''vitamin C''' rich food around a family

| All these methods will ensure that we get adequate '''vitamin C''' from our diet.

Adequate intake of '''vitamin C '''is necessary for our good health.

|-
| '''Acknowledgement Slide'''

| This brings us to the end of the tutorial.


Thank you for watching.
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