Difference between revisions of "Health-and-Nutrition/C2/Importance-of-Vitamin-C/English"

Image: Collage of food sources of vitamin C

Image: Collage of ways to increase vitamin C

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: Collage of functions

It plays a very important role in several body functions.

Image: Holding bones, muscles, skin together

Image: Collage of Skin, hair blood, bones tendons, ligaments

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.

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.

Image: Free radicals in the body in large amounts

Image: Free radicals damaging the cell

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

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.

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

Thus, protecting our cells from damage.

Image: Collage of cold, cancer, heart disease

It helps in fighting infections and protecting against other diseases.

For example: common cold, cancer and heart diseases.

Image: Synthesis of hormones

Image: Collage of stress and fright

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.

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

Image: Having vitamin C with meals

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.

Image Uneasiness

Image: Fatigue

Image: Fever

Early signs of scurvy are uneasiness, fever and fatigue.

Images: Loose teeth

Image: Bruising and bleeding

Image: Poor healing of wound

Image: Pain and swelling and joints (highlight the joints)

Image: Coiled shaped hair

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: Collage Mood changes

Image: Poor immunity

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

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, 45-75milligrams per day is recommended.

For adult females, it is 75 milligrams.

90 milligrams is recommended for adult males.

Image: Vitamin C requirements in pregnant women

Image: Vitamin C requirements for lactating mothers

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

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: Vitamin C content of guava

Image: Vitamin C content of gooseberry

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.

Image: Vitamin C content of lemon juice

Image: Vitamin C content of orange

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.

Image: Vitamin C content of green leafy vegetables

Image: Vitamin C content of coriander leaves

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.

Image: Vitamin C content of tomatoes

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

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

Image: Keeping fruits in open

Image: Cooking in lots of water

Image: Discarding water

Image: Storing food for a long time

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.

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

Cook with minimum or no water.

Avoid storing and refrigerating food for a long time.

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

Image: Ripe vs. raw fruits

Eat fresh fruits and vegetables.

Pick the raw fruits as they have more vitamin C.

Image: Collage of sprinkling lemon juice on meals

Image: Garnishing meals with coriander and mint leaves

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.

As much as possible include sprouted beans in your diet.

Image: Collage of vitamin C rich food around a family

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

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