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Vitamin C or ascorbic acid, is a water-soluble vitamin which does not get stored in body. It is essential in human body for better iron absorption, disease prevention, immunity and normal growth. Detail of vitamin C, it's deficiency, treatment, sources. Regular intake of fresh fruits and vegetables are required to avoid vitamin C deficiency. Overview Vitamin C is an antioxidant that prevents free radical damage of cells. Deficiency of vitamin C causes reduced lung function, recurrent colds, allergies, increased risk of cataract and various other diseases. If taken in adequate amount then it helps to prevent diseases, allergies, asthma, recurrent common cold and certain other ailments. The best sources of vitamin C are citrus fruits such as lemon, oranges. Vitamin C functions in body - Improves body immunity to fight infections - Antioxidant, protect cells from free radical damage - Required for iron absorption - Proper growth and development - Disease prevention Sources of Vitamin C Green Chilli and Fresh Rose petals are very good source of vitamin C. Parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, Brussels sprouts. Symptoms of vitamin C deficiency - Scurvy, Spongy, weak bleeding gums - Ruptured blood vessels, Skin discoloration - Poor wound healing - Frequent colds, respiratory infections due to low immunity - Lung-related problems - Anaemia(Because to observe iron from foods vitamin C is required) Treatment of Vitamin C deficiency Since vitamin C is water soluble nutrient so it is required daily through balanced diet. All vegetables and fruits contain some amount of vitamin C and excellent sources are sour fruits. So for treating vitamin C deficiency eat fresh fruits and vegetables regularly. Recommended doses of Vitamin C Infants and Children 0 - 6 months: 40 (mg/day) 7 - 12 months: 50 mg/day 1 - 3 years: 15 mg/day 4 - 8 years: 25 mg/day 9 - 13 years: 45 mg/day Adolescents Girls 14 - 18 years: 65 mg/day Boys 14 - 18 years: 75 mg/day Adults Men age 19 and older: 90 mg/day Women age 19 year and older: 75 mg/day Pregnant, breastfeeding mother and smokers need more amounts of vitamin C.
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Gde se nalazi vitamin C – nedostatak – znaci nedostatka Vitamin C je veoma važna osnova za rast i snagu potkožnog tkiva , hrskavice , kostiju i zuba . Bez ovog vitamina , kolagena vlakna koja se stvaraju u gotovo svim tkivima su defektna i slaba . Nedostatak vitamina C izaziva bolest skorbut , a jedan od najvažnijih efekata skorbuta je nemogućnost zarastanja rana . Takođe , nedostatak ovog vitamina izaziva zaustavljanje rasta kostiju , zidovi krvnih sudova postaju izrazito fragilni te često dolazi do pucanja kapilara koja uzrokuju sitna krvarenja u organizmu . U ekstremno izraženom skorbut , dolazi do oštećenja desni , klimanja zuba , javljaju se infekcije usta , krvave stolice , povraćanje krvi . Znaci nedostatka vitamina C Prvi znaci nedostatka vitamina C su : gubitak telesne težine , umor , krvarenje desni , pojava modrica na koži , smanjena otpornost organizma na infekcije , te sporo zarastanje rana . Dodaci vitamina C se često preporučuju osobama kojima je imunitet oslabljen , sportistima , trudnicama , dojiljama , pušačima i osobama izloženim stresu . Vitamin C pomaže u zarastanju rana , opekotina , modrica i slomljenih kostiju . Može ublažiti bolove kod reumatskog artritisa , a često se preporučuje bolesnicima koji imaju aterosklerozu i srčane tegobe . Gde se nalazi vitamin C Vitamin C se nalazi se u citričnom voću ( limun , narandža , mandarina ) , šipku , jagodama , dinji , paprikama , brokulama , paradajzu i zelenom lisnatom povrću . Najbolje je jesti voće i povrće dok je još sveže , jer se kuvanjem vitamin C uništava . Višak vitamina C se izlučuje urinom , ali prevelike doze mogu izazvati mučninu , proliv , pojave bubrežnog kamenca i lažno pozitivnu reakciju na test za dijabetes .