Vitamin C and it's Sources
Vitamins:
Vitamins are micronutrients that the body requires in tiny
quantities for maintaining the proper growth and development of an individual [1].
Vitamins can be obtained by eating a proper balanced diet [2]. These in turn
help to protect the body against various chronic illnesses. [2] Every Vitamin
has its own specific role and deficiency of specific Vitamins can cause
specific deficiency disorders. For example: Deficiency of Vitamin C causes
anemia [3].
Vitamins and their types:
Vitamins are divided into two main types namely [4]:
1.
Fat Soluble
Vitamins: Which include Vitamins
A, D, E, K
2.
Water Soluble
Vitamins: Which include Vitamins B and C
Vitamin C:
Vitamin C (also known as: Ascorbic acid) is one of the
water-soluble vitamins. This means that the body cannot store this Vitamin. It
only obtains the quantity that it requires through food while the rest of it
gets eliminated from the body along with water. Vitamin C can be found in
naturally occurring substances like citrus fruit juices or in enriched
breakfast cereals. in addition to that
ot can also be obtained inorganically through Vitamin Supplements or capsules. Supplements
however should not be taken without a Doctor’s prescription [5].
Foods and Sources of Vitamin C:
In order to know how to obtain Vitamin C , one must know the
food sources where you can obtain it from. Following is a list of some of the
sources of the Vitamin C [6]:
Sources
|
Quantity
of Vitamin C
|
Yellow Bell Peppers
|
½ piece contains 101-144 mg
|
Green Bell Peppers
|
½ piece contains 121-132 mg
|
Guava
|
1 piece contains 206 mg
|
Strawberry
|
4 pieces (half a cup) contain 55 mg
|
Kiwi fruit
|
1 medium sized piece contains 75 mg
|
Orange
|
1 medium sized piece contains 75 ml
|
Broccoli
|
5 flowers (half a cup) contain 70 mg
|
Mango
|
½ piece contains 38 mg
|
Tomato
|
1 medium sized piece contains 16 mg
|
It is important to know that fruits and vegetables lose a
large part of vitamin C when cooking, heating, and storing for long periods of
time; because vitamin C is sensitive to light, air, and heat, and for the most
benefit it is necessary to eat raw fruits or vegetables or light – cooked [7]
Body Requirements of Vitamin C
Most people obtain their vitamin C through a healthy and
balanced diet. Adequate Intake of vitamin C has been determined as follows: [6]
Age
|
Requirements
Per day
|
Men aged 19 years and above:
|
90mg/day
|
Women aged 19 and above:
|
75mg/day
|
Pregnant women aged 19 and above:
|
85mg/day
|
Lactating women aged 19 and above:
|
120mg/day
|
** And a person who smokes requires an additional 35mg of
Vitamin C daily [6]
|
|
Benefits of Vitamin C
Vitamin C plays a
vital role in the immune system, as it is an antioxidant, and in the immune
system antioxidants work together to reduce damage from free radicals,
substances that damage the DNA of the human body.
Free Radicals are
roots of different metabolic processes in the body, and can be exposed to the
body through various sources of pollution: such as smoke, and radiation, [2]
Thus, vitamin C
as an antioxidant may help to prevent or delay some types of cancer and heart
disease, Body health despite aging, vitamin plays Also an important role in
reducing the loss of cartilage in people who suffer from bone diseases such as osteoporosis
[3]
The body needs
vitamin C for its primary role in the growth and restoration of various tissues
in the body, and the body uses it for several functions, the most important of
which are: [8]
·
Plays an important role in healing wounds and
burns.
·
Maintain and repair cartilage, bones and teeth.
·
Maintain healthy gum.
·
Help absorb iron from its plant sources.
·
Collagen protein synthesis, which involves the
formation of skin, tendons, ligaments, and blood vessels. [7]
Deficiency of Vitamin C:
Some people are
more likely to be deficient in vitamin C and not get enough. Smokers and those
exposed to cigarette smoke need more vitamin C to compensate for the oxidative
stress caused by oxidants in smoke. People who do not variety of foods may also
be at risk of Vitamin C deficiency. Fruits and vegetables are the best source of vitamin C,
many other processed and prepared foods contain low amounts of vitamin C, which
is insufficient to supply the body with the daily requirements of vitamin C
[7], Some medical conditions can reduce vitamin absorption C, so people with
mal-absorption and some cancer patients and chronic dialysis patients may have a
risk of vitamin C deficiency. [7][8]
References:
1.
“Fat-Soluble Vitamins: Clinical Indications and
Current Challenges for Chromatographic Measurement"، US National Library of Medicine National
Institutes of Health, Retrieved 2017-10-3. Edited.
2.
"Vitamins". U.S. National Library of
Medicine . Retrieved 28-01-2019. Edited 30-01-2019.Ali Albahrani, Ronda Greaves
(2016-2)
3.
"How
Vitamin C Supports a Healthy Immune System". Eatright, Retrieved
2019-01-27. Edited 30-01-2019.
4.
"Functions and Food Sources of Some
Common Vitamins", Dietitians of Canada. Retrieved 27-01-2019 Edited
30-01-2019
5.
"Vitamin C". USDA. Retrieved
30-01-2019.
6.
”Food Sources of Vitamin C". Dietitians of
Canada. Retrieved 27-01-2019.
7.
"Vitamin C". National Institutes of
Health. ^ Retrived 28-01-2019
8.
“Vitamin C ”. US. National Library of Medicine,
Retrieved 30-01-2019
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