Ascorbic acid is another name of vitamin C, Ascorbic acid is a water-soluble vitamin and water-soluble vitamins are dissolved in water and destroyed by high heat, so the best source of food containing Vit C should not be cooked in the heat. We should not store vitamin C in our bodies. Vitamin C is excreted through urine, so we consume it regularly to prevent vitamin C deficiency. Our body cannot make vitamin C. ascorbic acid works as an antioxidant, so it is important for our healthy skin, bone, and healthy tissue. Vitamin C is naturally present in many foods and is also present in supplements. Vitamin C is essential for protein metabolism.
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Functions of Vitamin C
Vitamin C is essential for the synthesis of neurotransmitters, collagen, and L-carnitine. It is also essential for protein metabolism. Ascorbic acid has an important role in wound healing, as collagen is an important compound of connective tissue, which plays an important role in wound healing. Vit C works as an antioxidant, Ascorbic acid is very important for our immune system as it improves the absorption of iron, which is present in plant-based foods.
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Recommended Dietary Allowance (RDA)
| Age Group | Male | Female |
|---|---|---|
| 0-6 Months | 40 mg | 40 mg |
| 7-12 Months | 50 mg | 50 mg |
| 1-3 years | 15 mg | 15 mg |
| 4-8 years | 25 mg | 25 mg |
| 9-13 years | 45 mg | 45 mg |
| 14-18 years | 75 mg | 65 mg |
| 19 years and above | 90 mg | 75 mg |
| Pregnancy | 80-85 mg | |
| Lactation | 115-120 mg |
Best Source of Vitamin C
Citrus fruits and vegetables are main best source of Vitamin C. Like-
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- Orange, lemon, tomatoes, and tomato juice,
- Red and green peppers,
- Kiwi fruits, broccoli,
- Strawberries,
- Brussels, sprouts,
- Cantaloupe
- In some fortified breakfast,
- Grapefruits,
- Green peas,
- Cauliflower.
Vitamin C Deficiency Deasise
Vitamin C deficiency manifests as these symptoms after 8 to 12 weeks of inadequate intake and presents as irritability and anorexia. Following these initial symptoms like gingivitis with tooth loss, mucocutaneous petechiae, ecchymosis, and hyperkeratosis. also, occur dermatologic findings include poor wound healing. after that occur scurvy.
Scurvy- Severe deficiency of ascorbic acid is called scurvy
Sign and Symptom – Bruising, Gums and dental problems, Dry hair, skin, and anemia
