Also called as ascorbic acid. It is a water soluble vitamin. Most
sensitive to heat among all vitamins.
Functions –
- Play a role in tissue oxidation.
- Formation of collagen.
- Reduces ferric iron to ferrous iron which results in proper absorption of the iron from vegetable foods.
- Inhibits nitrosamine formation by the intestinal mucosa.
- Enhances wound healing.
- Has an anti-aging effect on the skin as well as helps in making the skin glow with health.
- When VIT.C rich fruits applied topically to the skin it also regulates oil control as well as helps in tightening pores.
Deficiency can lead to-
- Scurvy , the signs of which are bleeding gums, subcutaneous bruising or bleeding into skin or joints.
- Delayed wound healing.
- Anaemia and weakness.
Requirements-
Estimated requirement is 40 mg per day for adults.
DIETARY SOURCES OF VIT. C
FRUITS
AND VEGETABLES
|
AMOUNT
OF VIT. C IN MG PER 100 GM.
|
AMLA
GUAVA
LIME
ORANGE
TOMATO
BANGAL
GRAM
CABBAGE
CAULIFLOWER
AMARNATH
SPINACH
BRINJAL
POTATOES
RADDISH
|
600
212
63
30
27
16
124
56
99
28
12
17
15
|
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