Functions
- Potent
antioxidant and also have important role in tissue oxidation
- Needed
for the formation of collagen (collagen accounts for 25% of total body
protein)
- Vitamin
C coverts ferric iron to ferrous iron thus facilitate the absorption of
iron from vegetable foods
- Inhibits
the formation of nitrosamine by intestinal mucosa
Sources
- Main
source-fresh fruit and green leafy vegetables
- Good
amount-Germinating pulses
- Trace
amount-fresh meat, fish, and cereals.
Source
|
Amount (mg/100g)
|
Fruits
Amla
Guava
Lime
Orange
Tomato
Germinated pulses
Bengal
gram
Vegetables
Cabbage
Amaranth
Cauliflower
Spinach
Brinjal
Potatoes
Raddish
|
600
212
63
30
27
16
124
99
56
28
12
17
15
|
Deficiency-leads to Scurvy
- Swollen
and bleeding gums
- Bleeding
into skin or joints
- Delayed
wound healing
- Weakness
- Anemia
- Subcutaneous
bruising
Requirement
Group
|
Age/category
|
Amount of vitamin C needed(mg/d)
|
Man
|
Sedentary work
Moderate work
Heavy work
|
40
|
Women
|
Sedentary
work
Moderate work
Heavy work
|
40
|
Pregnant women
|
60
|
|
Lactation
0-12 months
|
80
|
|
Infants
|
0-12 months
|
25
|
Children
|
1-9 years
|
40
|
Boys & Girls
|
10-17 years
|
40
|
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