Difference between revisions of "Health-and-Nutrition/C2/Importance-of-Vitamin-C/English"
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| Image: '''Collagen''' | | Image: '''Collagen''' | ||
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| − | | Image: Free radicals in the body in small amount | + | | 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 | ||
| − | + | GIF: Free radicals damaging the cell | |
Image: Collage of air pollution, smoking, alcohol, chemicals | Image: Collage of air pollution, smoking, alcohol, chemicals | ||
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| + | 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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Gif: '''Vitamin C''' preventing free radicals from attacking | Gif: '''Vitamin C''' preventing free radicals from attacking | ||
| − | | '''Vitamin C '''reduces the formation of '''free radicals''' in the body'''. | + | | '''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: Collage of cold, cancer, heart disease | Image: Collage of cold, cancer, heart disease | ||
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Image: Synthesis of '''hormones''' | Image: Synthesis of '''hormones''' | ||
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Image: Collage of stress and fright | Image: Collage of stress and fright | ||
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Image: Having vitamin C with meals | Image: Having vitamin C with meals | ||
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| 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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Image Uneasiness | Image Uneasiness | ||
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Image: Fatigue | Image: Fatigue | ||
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| 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: Coiled shaped hair | Image: Coiled shaped hair | ||
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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 | + | | Image: Anemia due to low ''' vitamin C''' |
| Iron deficiency '''anemia '''can also occur due to '''vitamin C '''deficiency. | | Iron deficiency '''anemia '''can also occur due to '''vitamin C '''deficiency. | ||
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| − | | Image: '''Vitamin C '''requirements | + | | Image: Collage of '''Vitamin C''' requirements |
| − | Image: '''Vitamin C ''' | + | Image: '''Vitamin C '''recommendations for babies |
| − | Image: '''Vitamin C ''' | + | Image: '''Vitamin C '''recommendations for older children |
| − | Image: '''Vitamin C''' | + | Image: '''Vitamin C '''recommendations for adolescents |
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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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| − | | Image: pregnancy and lactation | + | | Image: ''' Vitamin C ''' requirements in pregnancy and lactation |
| − | Image: '''Vitamin C ''' | + | Image: '''Vitamin C '''recommendations for pregnant women |
| − | Image: '''Vitamin C ''' | + | Image: '''Vitamin C '''recommendations for lactating mothers |
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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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| − | | Image: Collage of '''vitamin C''' rich fruits | + | | Image: Collage of '''vitamin C''' rich fruits and vegetables |
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Image: '''Vitamin C''' content of guava | Image: '''Vitamin C''' content of guava | ||
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Image: '''Vitamin C''' content of green leafy vegetables | Image: '''Vitamin C''' content of green leafy vegetables | ||
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| Even green leafy vegetables have an adequate amount of '''vitamin C'''. | | Even green leafy vegetables have an adequate amount of '''vitamin C'''. | ||
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Image: Keeping fruits in open | Image: Keeping fruits in open | ||
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Image: Cooking on low flame | Image: Cooking on low flame | ||
| − | Image: | + | Image: Steaming versus boiling |
| − | Image: | + | Image: Less loss of '''vitamin C''' with steaming |
| Thus, many of the How about : | | Thus, many of the How about : | ||
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| − | | Image: Cooking with minimum water | + | | |
| + | Image: Avoid repetitive heating of food | ||
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| − | Image: | + | Image: Avoid storing in refrigerator for long time |
| Do not repetitively heat the food. | | Do not repetitively heat the food. | ||
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| + | Image: Collage of ways to increase vitamin C content | ||
| − | Image: | + | Image: Fresh versus spoiled vegetables |
| − | Image: Ripe | + | 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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| + | Image: Collage of '''vitamin C''' rich food with every meal | ||
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Image: Collage of sprinkling lemon juice on meals | Image: Collage of sprinkling lemon juice on meals | ||
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| 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'''. | ||
Revision as of 15:13, 3 December 2020
| 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, 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: Nor- adrenaline 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 requirements
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 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. |
| 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, 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 : 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: 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 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: Avoid 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.
|
