Vitamin c

SOURCES & REQUIREMENTS OF VITAMIN - C

1. VITAMIN-C SOURCES & REQUIREMENTS

2. INTRODUCTIONS: VITAMIN – C IS:- ( WATER SOLUBLE ) 1) Colourless and odourless . 2) Souble in water . 3) Antioxidant in our body. 4) and used as a dietary supplement . 5) improves the absorption of iron from plant-based foods.

3. Functions of Vitamin C Reducing agent (antioxidant) Iron absorption (enhances) Synthesis of collagen COLAGEN MEANS :major structural protn of connective tissue, bone,teeth , cartilage, skin and scar tissue. Wound healing

4. VITAMIN-C SOURCES : Dietary sources of vitamin C include many fruits and vegetables. The most important and richest sources of Vitamin –c is AMALA.

5. VITAMIN-C SOURCES Sources with the most vitamin C are fresh, raw cantaloupes, citrus fruits, kiwis, mangos, papayas, pineapples, strawberries, raspberries, blueberries, watermelon and cranberries.

6. VITAMIN-C SOURCES Red and green peppers, spinach, cabbage, cauliflower, turnip greens and other leafy greens, tomatoes, potatoes, broccoli, winter squash and Brussels sprouts are other good sources of vitamin C.

7. SOURCES OF VITAMIN – C : GREEN LEAFY VEGETABLES AND OTHER VEGETABLES Drumstick leaves Agathi Cataloupe Tomato Red and Green bell pepper. Kale Brussels sprouts Broccoli ,etc. FRUITS Aamla kiwi Guava Orange Lime Strawberries Cashew fruit Citrus fruits,etc .

8. SOME DISADVANTAGES : Easily lost through cooking. Sensitive to heat. Sensitive to iron, copper, oxygen.

9. VITAMIN –C CONTENT OF FOOD IS MAXIMISED BY THE FOLLOWING: Harvesting at peak of maturity. Storing in a cool or moist place . Limiting exposure to air & sun light . Avoiding soaking food in water . Eating fruits immediately after cutting.

10. Ascorbic acid content of some foods: NAME OF THE FOOD STUFF ASCORBIC ACID mg/100g Aamla 600 Drumstick leaves 220 Guava 212 Cashew fruits 180 Aathi 169 Bell pepper 137 Orange juice 30

11. ICMR Recommended dietary allowances of vitamin -c AGE GROUP VITAMIN-C(mg/day) Man 40 Women: Pregnant Women Lactation 40 60 80 Infants 25 Children: Boys Girls 40 40

12. RDA for Vitamin C 90 mg/day for male adults 75 mg/day for female adults Average intake ~72 mg/day Daily Value is 60 mg Fairly nontoxic (at <1 gm) Body is saturated at intake of 200 mg/day Upper Level is 2 g/day

13. Vitamin- c sources : PICTURES

14. Vitamin –c soures Richest soures – Aamala Poor soures – Milk,Meat &Cereals.

15. SOURCES OF VITAMIN – C : VEGETABLES FRUITS

16. Brussels sprouts and Cataloupe

17. Cashew fruits and kale

18. Broccoli and Citrus Fruits

19. Drumstick leaves and Agathi

20. Tomato and Starwberries

21. KIWI AND RED AND GREEN BELLPEPPER

22. Rashberries & Caneberries

23. GUVA AND POTATO

24. THANK YOU p PRESENTED BY: T.RANJANI:-)