Debosmita at 13:18, 2 April 2021

2021-04-02T13:18:21Z

Debosmita at 12:25, 2 April 2021

2021-04-02T12:25:32Z

Debosmita: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''vitamin C'''. |- | 00:07 | In this..."

2021-04-02T12:20:57Z

Created page with "{|border=1 | <center>Time</center> |<center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''vitamin C'''. |- | 00:07 | In this..."

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{|border=1

| <center>Time</center>
|<center>Narration</center>

|-
| 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.
|-
| 03:37
| 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.

|-
| 03:57
| 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 have a 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.

|-
|}

@@ Line 159: / Line 159: @@
 |-
-| 03:37
+| 03:36
 | Other symptoms are swelling and bleeding in gums and
@@ Line 175: / Line 175: @@
 |-
-| 03:57
+| 03:56
 | The hair becomes dry and coiled.
@@ Line 188: / Line 188: @@
 |-
 | 04:16
-| Let us now have a look at the daily '''vitamin C''' recommendation.
+| Let us now look at the daily '''vitamin C''' recommendation.
 |-

@@ Line 51: / Line 51: @@
 | 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.
 |-
@@ Line 83: / Line 77: @@
 smoking,
 |-
@@ Line 90: / Line 83: @@
 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.
 |-
@@ Line 165: / Line 155: @@
 | 03:33
 | fever
 and fatigue.
 |-
 | 03:37
@@ Line 309: / Line 301: @@
 | 07:05
 | 100 grams or 2 raw tomatoes have 27 milligrams of '''vitamin C'''.
 |-
@@ Line 366: / Line 357: @@
 | 08:28
 | Avoid storing and refrigerating food for a long time.
 |-
@@ Line 403: / Line 393: @@
 | 09:20
 | As much as possible include sprouted beans in your diet.
 |-

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

Debosmita at 13:18, 2 April 2021

Debosmita at 12:25, 2 April 2021

Debosmita: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''vitamin C'''. |- | 00:07 | In this..."