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This document discusses vitamin C, including its sources, benefits, recommended daily intake, deficiency, and supplements. Vitamin C is a water-soluble antioxidant vitamin found naturally in fruits and vegetables that protects cells from free radical damage. Good dietary sources include bell peppers, tomatoes, broccoli, and citrus fruits. Benefits include reducing heart disease and cancer risk, boosting immunity, and supporting collagen production. The recommended daily intake is 75mg for women and 90mg for men, with higher amounts for smokers. Deficiency can cause scurvy, but is rare with a balanced diet containing fruits and vegetables.
This document discusses vitamin C, including its sources, benefits, recommended daily intake, deficiency, and supplements. Vitamin C is a water-soluble antioxidant vitamin found naturally in fruits and vegetables that protects cells from free radical damage. Good dietary sources include bell peppers, tomatoes, broccoli, and citrus fruits. Benefits include reducing heart disease and cancer risk, boosting immunity, and supporting collagen production. The recommended daily intake is 75mg for women and 90mg for men, with higher amounts for smokers. Deficiency can cause scurvy, but is rare with a balanced diet containing fruits and vegetables.
This document discusses vitamin C, including its sources, benefits, recommended daily intake, deficiency, and supplements. Vitamin C is a water-soluble antioxidant vitamin found naturally in fruits and vegetables that protects cells from free radical damage. Good dietary sources include bell peppers, tomatoes, broccoli, and citrus fruits. Benefits include reducing heart disease and cancer risk, boosting immunity, and supporting collagen production. The recommended daily intake is 75mg for women and 90mg for men, with higher amounts for smokers. Deficiency can cause scurvy, but is rare with a balanced diet containing fruits and vegetables.
content what is vitamin c● Food source of vitamin c● Benefits of vitamin c● How much vitamin {c} do you need● Vitamin c deficiency● Vitamin c supplements● what happens without vitamin c● reference● What is vitamin c Vitamin C (also know as ascorbic acid) is a water soluble vitamin that is considered essential to our survival. It occurs naturally in fruits and vegetables and has powerful antioxidant capabilities which means it helps protect our cells from damage caused by free radicals. Food source of vitamin c ●Fruit and vegetables especially Bell peppers● Tomatoes● ●Green leafy vegetables ●Broccoli ●Kiwi fruit ●Citrus fruits ●Tropical fruits
●Other surprising sources are
●Oysters ●Amaranth Benefits of vitamin c antioxidant capabilities● ●Reduces risk of heart disease ● Promotes cardiovascular health ●May slow cancer growth ●Reduces the risk of Alzheimer's disease ●Boosts function of the immune system ●Supports optimal eye & skin health ●Improves absorption of iron ●Supports optimal collagen product which is necessary for bone, blood vessels and skin. How much vitamin {c} do you need The RDA (Recommended Daily Allowance) of Vitamin C is as follows:
●75mg for females
● 110mg for female smokers ● 90mg for males ● 125mg for male smokers
The RDA is the amount deemed necessary to prevent
symptoms of deficiency. An intake of vitamin C higher than the RDA will most likely result in a better decrease in risk of chronic disease. Vitamin c deficiency :Risk of deficiency is low but is most is likely to be occur in individuals who Smoke • Don't eat many fruits or vegetables • Are consuming a restricted diet ● .Take certain medications such as aspirin •
:Signs and Symptoms of Vitamin C Deficiency include
Feeling Fatigued • Feelings of Weakness • Bruising easily • Bleeding of the gums ● Pain in the joints ● Iron deficiency (anemia) • Vitamin c supplements Reasons for Taking Vitamin Supplements ?
• To prevent Vitamin C deficiency
•To improve immune function and prevent against colds ●To improve the absorption of zinc and iron • To improve recovery of muscles after exercise ●As an antioxidant in the fight against cancer ●Topically as a cream for skin health ?Who Shouldn't Use Vitamin C Supplements ● Some people should check with their medical practitioner before using Vitamin C supplements, they include; ● People of blood pressure medication ● People on blood thinning medication ● People using insulin ● Pregnant and breastfeeding women. what happens without vitamin c • Most people don't lack vitamin C because everyday foods have it. ● Major effect is known as scurvy – which is a condition that connective tissue breaks down and fats are not absorbed causing easy bruising, hair loss and anemia. ● On average people get 70 mgs of vitamin C a day and to prevent scurvy you only need 5-6 mgs. reference https://fitnessedge.net/ https://www.healthline.com/ https://en.wikipedia.org/