Health-and-Nutrition/C2/Importance-of-Vitamin-C/English-timed
From Script | Spoken-Tutorial
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| 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. |
| 03:36 | 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. |
| 03:56 | 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 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. |
