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

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|<center>'''Visual Cue'''</center>
 
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|<center>'''Narration'''</center>
 
  
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|<center>'''Visual Cue''' </center>
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| Image: '''Collagen'''
 
| Image: '''Collagen'''
  
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Image: Holding bones, muscles, skin together
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Image: Collage of bones, muscles, skin  
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Image: Collage of Skin, hair blood, bones tendons, ligaments
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Image: Collage of Skin, hair, blood vessels, bones
  
 
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Image: Healthy skin
 
Image: Healthy skin
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|-
 
|-
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| Image: Free radicals in the body in small amount
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| Image: '''Vitamin C''' symbol
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Image: Cell protected by antioxidants
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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 in the body in large amounts
  
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Image: Free radicals damaging the cell
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GIF: Free radicals damaging the cell
  
 
Image: Collage of air pollution, smoking, alcohol, chemicals
 
Image: Collage of air pollution, smoking, alcohol, chemicals
 +
 +
Image: Collage of cancer, diabetes, heart disease and catarct
  
 
| Another role of '''vitamin C''' is that it acts as an '''antioxidant.'''
 
| Another role of '''vitamin C''' is that it acts as an '''antioxidant.'''
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Pollution, smoking, alcohol, harmful chemicals increase '''free radicals '''production.
 
Pollution, smoking, alcohol, harmful chemicals increase '''free radicals '''production.
  
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+
This results in cancer, diabetes, heart diseases and cataract.
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This results in cancer, diabetes, heart diseases, cataract.
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|-
 
|-
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| Image:Vitamin C symbol+ antioxidants
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|Image:'''Vitamin C''' and less free radicals in body
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Image: Antioxidants protecting cells
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Image: Collage of various diseases (cataract, Heart disease, diabetes)
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Image: symbol of vitamin C + less free radicals in body (downward arrow)
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Gif: '''Vitamin C''' preventing free radicals from attacking
 
Gif: '''Vitamin C''' preventing free radicals from attacking
  
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| '''Vitamin C '''reduces the formation of '''free radicals''' in the body'''.'''
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| '''Vitamin C''' reduces the formation of '''free radicals''' in the body'''.
  
 
Thus, protecting our cells from damage.
 
Thus, protecting our cells from damage.
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|-
 
|-
 
| Image: Boosting of immune system
 
| Image: Boosting of immune system
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Image: Fighting against infection
  
 
Image: Collage of cold, cancer, heart disease
 
Image: Collage of cold, cancer, heart disease
  
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| '''Vitamin C '''also strengthens our immune system.
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| '''Vitamin C''' also strengthens our immune system.
  
 
It helps in fighting infections and protecting against other diseases.
 
It helps in fighting infections and protecting against other diseases.
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Image: Synthesis of '''hormones'''
 
Image: Synthesis of '''hormones'''
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Image: '''Dopamine'''
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Image: '''Adrenaline'''
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Image: '''Noradrenaline'''
  
 
Image: Collage of stress and fright
 
Image: Collage of stress and fright
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For example: '''dopamine, adrenaline, noradrenaline'''.
 
For example: '''dopamine, adrenaline, noradrenaline'''.
  
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These '''hormones'' help the body respond to stress or fright.
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These '''hormones''' help the body respond to stress or fright.
  
 
|-
 
|-
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| GIF: Enhanced '''iron''' absorption in the presence of''' vitamin C''
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| Gif: Enhanced ''' iron''' absorption in the presence of '''vitamin C '''
  
 
Image: Collage of leafy vegetable, seeds, nuts and beans
 
Image: Collage of leafy vegetable, seeds, nuts and beans
  
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Image: Having vitamin C with meals
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Image: Having '''vitamin C''' with meals
 +
 
 +
Image: '''Anemia'''
  
 
| In addition, '''vitamin C''' enhances the absorption of '''non-heme iron''' in the body.
 
| In addition, '''vitamin C''' enhances the absorption of '''non-heme iron''' in the body.
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For example: green leafy vegetables, seeds, nuts and beans.
 
For example: green leafy vegetables, seeds, nuts and beans.
  
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Consuming too little''' vitamin C''' can increase the risk of '''iron '''deficiency.
+
Consuming too little '''vitamin C''' can increase the risk of '''iron '''deficiency.
  
 
This may result in anemia which is known as '''iron deficiency anemia'''.
 
This may result in anemia which is known as '''iron deficiency anemia'''.
  
 
|-
 
|-
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| Image: collage of scurvy
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| Image: Bleeding gums
  
 
Image Uneasiness
 
Image Uneasiness
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Image: Fatigue
 
  
 
Image: Fever
 
Image: Fever
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Image: Fatigue
  
 
| Deficiency of '''vitamin C''' can result in '''scurvy.'''
 
| Deficiency of '''vitamin C''' can result in '''scurvy.'''
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Image: Bruising and bleeding  
 
Image: Bruising and bleeding  
  
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Image: Poor healing of wound
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Image: Pain and swelling in joints  
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Image: Pain and swelling and joints (highlight the joints)
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Image: Coiled shaped hair
 
Image: Coiled shaped hair
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|-
 
|-
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| Image: Dry skin
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| Image: Collage of dry skin, mood changes, poor immunity
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+
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Image: Collage Mood changes
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+
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Image: Poor immunity
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| Other signs of deficiency are dry skin, mood changes and poor immunity.
 
| Other signs of deficiency are dry skin, mood changes and poor immunity.
  
 
|-
 
|-
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| Image: Anemia
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| Image: Anemia due to low ''' vitamin C'''
  
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| Iron deficiency '''anemia '''can also occur due to '''vitamin C '''deficiency.
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| '''Iron deficiency anemia''' can also occur due to '''vitamin C '''deficiency.
  
 +
|-
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| Image: Collage of '''Vitamin C''' recommendations
  
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Image: '''Vitamin C '''recommendations for babies
  
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|-
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Image: '''Vitamin C '''recommendations for older children
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| Image: '''Vitamin C '''requirements in babies
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+
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Image: '''Vitamin C '''requirements in older children
+
  
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Image: '''Vitamin C '''requirements in adolescents
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Image: '''Vitamin C '''recommendations for adolescents
  
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Image: '''Vitamin C''' in adult females
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Image: '''Vitamin C''' recommendations for adult females
  
 
Image: '''Vitamin C''' requirements in adult males
 
Image: '''Vitamin C''' requirements in adult males
  
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| Let us now have a look at the daily '''vitamin C''' recommendation.
+
| Let us now look at the daily '''vitamin C''' recommendation.
  
 
For babies upto 12 months of age, 25 milligrams per day is recommended.
 
For babies upto 12 months of age, 25 milligrams per day is recommended.
  
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For children who are 1-10 year old, 40 milligrams per day is recommended.
+
For children who are 1 to 10 year old, 40 milligrams per day is recommended.
  
−
For adolescents, 45-75milligrams per day is recommended.
+
For adolescents, 45 to 75 milligrams per day is recommended.
  
 
For adult females, it is 75 milligrams.
 
For adult females, it is 75 milligrams.
−
 
  
 
90 milligrams is recommended for adult males.
 
90 milligrams is recommended for adult males.
  
 
|-
 
|-
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| Image: pregnancy and lactation + vitamin C symbol & upward arrow mark
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| Image: ''' Vitamin C ''' requirements in pregnancy and lactation  
  
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Image: '''Vitamin C '''requirements in pregnant women
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Image: '''Vitamin C '''recommendations for pregnant women
  
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Image: '''Vitamin C '''requirements for lactating mothers
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Image: '''Vitamin C '''recommendations for lactating mothers
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+
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+
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+
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Image: A man smoking+ 35mg with upward arrow mark
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| The requirements are higher during pregnancy and lactation.
 
| The requirements are higher during pregnancy and lactation.
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Lactating mothers should have 120 milligrams per day.
 
Lactating mothers should have 120 milligrams per day.
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Individuals who smoke require an extra 35 milligrams per day.
 
  
 
|-
 
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|-
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| Image: Collage of '''vitamin C''' rich fruits
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| Image: Collage of '''vitamin C''' rich fruits and vegetables
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Image: Collage of guava and gooseberry
  
 
Image: '''Vitamin C''' content of guava
 
Image: '''Vitamin C''' content of guava
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Image: '''Vitamin C''' content of gooseberry
 
Image: '''Vitamin C''' content of gooseberry
  
−
| Certains fruits and vegetables are good sources of '''vitamin C'''.
+
| Certain fruits and vegetables are good sources of '''vitamin C'''.
  
 
Among fruits, gooseberry and guava are the richest sources.
 
Among fruits, gooseberry and guava are the richest sources.
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Image: '''Vitamin C''' content of green leafy vegetables
 
Image: '''Vitamin C''' content of green leafy vegetables
  
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Image:''' Vitamin C''' content of coriander leaves
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Image: Collage of coriander leaves and mint leaves
  
 
| Even green leafy vegetables have an adequate amount of '''vitamin C'''.
 
| Even green leafy vegetables have an adequate amount of '''vitamin C'''.
  
−
For example: leaves of drumstick (moringa), amaranth, radish, mustard.
+
For example: leaves of drumstick (moringa), amaranth, radish and mustard.
  
−
Fenugreek leaves, agathi leaves are other examples.
+
Fenugreek leaves and agathi leaves are other examples.
  
 
100 grams of raw green leafy vegetables have about 60-100 milligrams.
 
100 grams of raw green leafy vegetables have about 60-100 milligrams.
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Image: '''Vitamin C '''content of tomatoes
 
Image: '''Vitamin C '''content of tomatoes
  
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| Some other vegetables also have moderate amounts of '''vitamin C.'''
+
| Some other vegetables also have moderate amounts of '''vitamin C'''.
  
 
For example: capsicum, cabbage, drumsticks, bitter gourd, tomatoes and peas.
 
For example: capsicum, cabbage, drumsticks, bitter gourd, tomatoes and peas.
  
−
100 grams or 2 raw tomatoes have around 27 milligrams of '''vitamin C'''.
+
100 grams or 2 raw tomatoes have 27 milligrams of '''vitamin C'''.
  
 
|-
 
|-
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| Image: Cooking on high flame
+
|Image: Collage of things that results in loss of '''Vitamin C'''
 +
 
 +
Image: Cooking on high flame
  
 
Image: Keeping fruits in open
 
Image: Keeping fruits in open
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Cooking in excessive water and discarding the water also results in loss.
 
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.
+
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: Raw '''vitamin C''' rich food
  
 
Image: Cooking on low flame
 
Image: Cooking on low flame
  
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Image: Heating food (cross mark and clock while editing
+
Image: Steaming versus boiling
  
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Image: Steaming versus boiling (tick and cross mark while editing)
+
Image: Less loss of '''vitamin C''' with steaming
  
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| Thus, many of the How about :
+
| Thus, many of the '''vitamin C''' rich foods are best consumed raw.
−
 
+
−
Thus, many of the vitamin C rich foods are best consumed raw.
+
−
 
+
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This way you get the maximum amount of vitamin C from it .pls split it, Misbah.
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+
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Thus, many of the vitamin C rich foods are best consumed raw.
+
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+
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This helps to retain it in the food.
+
  
 
This way you get the maximum amount of '''vitamin C''' from it.
 
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.
+
If they are cooked, they should be cooked on low flame for shorter duration.
  
 +
Steam or sauté vegetables instead of boiling.
  
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Steam or saute vegetables instead of boiling.
+
Upon steaming, the loss of '''vitamin C''' is the least.
−
 
+
−
Upon steaming, the loss of vitamin C is the least.
+
  
 
|-
 
|-
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| Image: Cooking with minimum water
+
|  
 +
Gif: Repetitive heating of food
  
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Image: Storing in refrigerator with calendar highlighting 1 week (cross mark while editing)
+
Image: Cooking with minimum water
 +
 
 +
Image: Avoid storing in refrigerator for long time
  
 
| Do not repetitively heat the food.
 
| Do not repetitively heat the food.
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|-
 
|-
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| Image: Collage of fresh fruits and vegetables
+
| Image: Collage of ways to increase '''vitamin C''' content
  
−
Image: fresh vs spoiled vegetables (cross mark on spoilt while editing)
+
Image: Fresh versus spoiled vegetables
  
−
Image: Ripe vs. raw fruits
+
Image: Ripe versus raw fruits
  
 
| Let us learn some ways to increase our daily intake of '''vitamin C'''.
 
| Let us learn some ways to increase our daily intake of '''vitamin C'''.
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Eat fresh fruits and vegetables.
 
Eat fresh fruits and vegetables.
  
−
Pick the raw fruits as they have more '''vitamin C.'''
+
Pick the raw fruits as they have more '''vitamin C'''.
  
 
|-
 
|-
−
| Image: Chutney with meals
+
| Image: Collage of '''vitamin C''' rich food with every meal
 +
 
 +
Image: Collage of chutneys
  
 
Image: Collage of sprinkling lemon juice on meals
 
Image: Collage of sprinkling lemon juice on meals
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|-
 
|-
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| Image: Collage of sprouted beans
+
| Image: Sprouting
 +
 
 +
Image: Collage of sprouted beans
  
−
| You can also increase the''' vitamin C''' content of your food by '''sprouting'''.
+
| You can also increase the '''vitamin C''' content of your food by '''sprouting'''.
  
 
As much as possible include sprouted beans in your diet.
 
As much as possible include sprouted beans in your diet.
  
 
|-
 
|-
−
| Image: Collage of ways to increase '''vitamin C '''rich intake
+
| Image: Collage of ways to increase '''vitamin C''' rich intake
  
 
Image: Collage of '''vitamin C''' rich food around a family
 
Image: Collage of '''vitamin C''' rich food around a family

Latest revision as of 14:24, 2 April 2021

Visual Cue
Narration
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: Collage of bones, muscles, skin

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

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: 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.

Image: Vitamin C symbol

Image: Cell protected by antioxidants

Image: Free radicals in the body in small amount

Image: Free radicals in the body in large amounts

GIF: Free radicals damaging the cell

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

Image: Collage of cancer, diabetes, heart disease and catarct

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 and cataract.

Image:Vitamin C and less free radicals in body

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: Fighting against infection

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: Dopamine

Image: Adrenaline

Image: Noradrenaline

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.

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

Image: Anemia

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.

Image: Bleeding gums

Image Uneasiness

Image: Fever

Image: Fatigue

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: Pain and swelling in 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: Collage of dry skin, mood changes, poor immunity Other signs of deficiency are dry skin, mood changes and poor immunity.
Image: Anemia due to low vitamin C Iron deficiency anemia can also occur due to vitamin C deficiency.
Image: Collage of Vitamin C recommendations

Image: Vitamin C recommendations for babies

Image: Vitamin C recommendations for older children

Image: Vitamin C recommendations for adolescents

Image: Vitamin C recommendations for adult females

Image: Vitamin C requirements in adult males

Let us now 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 to 10 year old, 40 milligrams per day is recommended.

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

For adult females, it is 75 milligrams.

90 milligrams is recommended for adult males.

Image: Vitamin C requirements in pregnancy and lactation

Image: Vitamin C recommendations for pregnant women

Image: Vitamin C recommendations for lactating mothers

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.

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 and vegetables

Image: Collage of guava and gooseberry

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.

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.

Image: Collage of vitamin C rich green leafy vegetables

Image: Vitamin C content of green leafy vegetables

Image: Collage of coriander leaves and mint leaves

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

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

Fenugreek leaves and 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 : 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 27 milligrams of vitamin C.

Image: Collage of things that results in loss 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.

Image: Raw vitamin C rich food

Image: Cooking on low flame

Image: Steaming versus boiling

Image: Less loss of vitamin C with steaming

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

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 duration.

Steam or sauté vegetables instead of boiling.

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

Gif: Repetitive heating of food

Image: Cooking with minimum water

Image: Avoid storing in refrigerator for long time

Do not repetitively heat the food.

Cook with minimum or no water.

Avoid storing and refrigerating food for a long time.

Image: Collage of ways to increase vitamin C content

Image: Fresh versus spoiled vegetables

Image: Ripe versus 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: Collage of vitamin C rich food with every meal

Image: Collage of chutneys

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.

Image: Sprouting

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.

Contributors and Content Editors

Bellatony911, Misbah

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