VITAMIN OF THE WEEK - VITAMIN -C

VITAMIN OF THE WEEK

VITAMIN - C

DESCRIPTION :

Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used nutritional supplement.

ROLE IN HEALTH SUPPORT:

* Protection against excess free radicals
* Helps in producing collagen
* Immune stimulation.
* Anti - alleggic.
* Anti oxidant.
* "CEMENT" for connective tissues.
* Wound healing.
* Teeth and gum health. 
* Iron description.
* Eye health.

RECOMMENDED INTAKE:

* 0-6 months: 40 mg
* 6-12 months: 50 mg
* 1-3 years: 15 mg
* 4-8 years: 25  mg
* 9-13 years: 45 mg
* 14-18 years, female: 65 mg
* 14-18 years, male: 75 mg
* 19+ years, female: 75 mg
* 19+ years, male: 90 mg
* Pregnant women, 14-18 years: 80 mg
* Pregnant women, 19+ years: 85 mg
* Lactating women, 14-18 years: 115 mg
* Lactating women, 19+ years: 120 mg

DEFICIENCY :

*Deficiency, or a lack, of vitamin C in your body happens because of a lack of sufficient amounts of vitamin C in your diet. 
*Over time, a lack of vitamin C means that new collagen cannot be formed. This causes various tissues in your body to start to break down and the health and repair of your body become affected. 
*Persistent (chronic) vitamin C deficiency, usually over a period of around three months or more, can lead to an illness known as scurvy.
*There are certain groups of people who are more at risk of vitamin C deficiency. 
They include:

• People dependent on drugs and/or alcohol who may not have a healthy, balanced diet.
• People who go on fad diets.
• People living on a low income who tend not to buy foods with a high vitamin C content.
• People with a medical condition that affects the body's ability to digest and absorb food, such as CROHN'S DISEASE AND ULCERATIVE COLITIS. 
• Older people who may eat a less varied diet.
•  Smoking affects the absorption of vitamin C from foods and also vitamin C is used up in the body more quickly in those who smoke.
• pregnant and breast- feeding women because they need higher amounts of vitamin C.

SYMPTOMS:

The first symptoms of vitamin C deficiency tend to be:

• Tiredness and weakness.
• Muscle and joint pains.
• Easy bruising.
• Spots that look like tiny, red-blue bruises on your skin.

Other symptoms can include:

• Dry skin.
• Splitting hair.
• Swelling and discoloration of your gums.
• Sudden and unexpected bleeding from your gums.
• Nosebleeds.
• Poor healing of wounds.
• Problems fighting infections.
• Bleeding into joints, causing severe joint pains.
• Changes in your bones.
• Tooth loss.
• Weight loss.

If not diagnosed and treated, vitamin C deficiency can also lead to shortness of breath, nerve problems, high temperature (fever) and fits (convulsions). Bleeding inside the brain and around the heart can cause death in some people with untreated vitamin C deficiency. However, this is extremely rare.

FOOD SOURCES

1. BELL PEPPERS

2. GREEN CHILLIE

3. AMLA

4. ORANGE

5. SWEET LIME

6. LIME

7. GUAVA

8. STRAWBERRIES

9. TOMATOES

10. PAPAYA

11. KIWI

12. PAPAYA

13. PEAS

14. BROCCOLI

15. CAULIFLOWER