vitamin c deficiney knowledge

1. Santosh bista
Saru koju
Shushil Dhami

2.  Vitamin C is a water-soluble vitamin that plays a
role in maintaining the health of the body’s
connective tissue as well as acting as an
antioxidant. our body needs to ingest vitamin C,
vitamin C foods, on a daily basis in order to
maintain necessary supplies.
 Our body does not make vitamin C on its own,
and it does not store it either, so it is important
that include plenty of fruits and veggies that
contain vitamin C in your daily diet. The benefits
of vitamin C may include protection against
immune system deficiencies, cardiovascular
disease, prenatal health problems, eye disease,
and even skin wrinkling.

3.  Easy bruising
 Swollen gums
 Bleeding gums
 Slow wound healing
 Gingivitis (inflammation of the gums)
 Dry and splitting hair
 Dry red spots on the skin
 Rough, dry, scaly skin
 Nosebleeds
 Weakened immune system
 Digestive disorders like leaky gut and autoimmune
disease
 Possible weight gain because of slowed metabolism
 Swollen and painful joint

4.  Health problems related to a vitamin C deficiency
can get much worse over time, and may lead to
some serious health issues. Long Term Problems
from Low Levels of Vitamin C include:
 High blood pressure
 Gallbladder disease
 Stroke
 Certain cancers
 Atherosclerosis

5.  1) Guava
 1 fruit: 377 mg (over 628% DV)
 2) Black Currant
 1 cup: 203 mg (over 338% DV)
 3) Red pepper
 1 cup raw: 190 mg (over 317% DV)
 4) Kiwi
 1 piece: 164 mg (273% DV)
 5) Green peppers
 1 cup chopped, raw: 120 mg (200% DV)
 6) Orange
 1 large: 82 mg (over 163% DV)
 7) Strawberries
 1 cup: 89.4 mg (149% DV)

6.  8) Papaya
 1 cup, in pieces: 86.5 mg (over 144% DV)
 9) Broccoli
 1 cup raw: 81.2 mg (135% DV)
 10) Kale
 1 cup raw: 80 mg (134% DV)
 11) Parsley
 1 cup, fresh: 79.8 mg (over 133%)
 12) Pineapple
 1 cup, fresh: 78.9 mg (over 131%)
 13) Brussels sprouts
 1 cup raw: 74.8 mg (125% DV)
 14) Grapefruit
 1 cup: 71.8 mg (120% DV)
 15) Peas
 1 cup raw: 58 mg (97% DV)
 16) Cauliflower
 1 cup raw, chopped: 46.4 mg (over 77% DV)
 17) Mango
 1 cup: 45.7 mg (76% DV)

7.  1. Promotes Healthy Skin and Collagen
Formation:
A major study that involved over 4,000
women aged 40-74 found that higher vitamin C
intakes can lower the likelihood of a wrinkled
appearance, dryness of the skin, and can help to
naturally slow aging. Vitamin C is used to form an
important protein used to make skin, tendons,
ligaments, and blood vessels. It helps to heal your
wound and it form scar tissue

8.  For your body to receive the nutrients it needs to function
properly, your digestive system must first take these
nutrients from the food that we eat, or the supplements
that we take, and then absorb them into your
bloodstream.
 Then your cells absorb these vitamins and nutrients and
they help your body to in turn reduce inflammation and
the development of disease. Taking vitamin C along with
iron can increase how much iron the body absorbs in
adults and children

9.  Vitamin C is associated with lowering the risk of
gout, which is Gout is a painful, arthritis
type condition mainly afflicting the big toe. The big
toe becomes stiff, inflamed and painful as a result
of excess uric acid leading to crystals formed in
joints.
 In a long-term study of males over the age of 40,
who took between 1,000 and 1,499 mg of vitamin
C per day, their risk of gout was reduced by 31%.
Participants who took over 1,500 mg of vitamin C
per day have almost half the risk of getting gout.
This is compared to those who did not take
supplements.

10.  Vitamin C is one of many antioxidants that
can protect against damage caused by
harmful molecules called free radicals, as well
as toxic chemicals and pollutants like
cigarette smoke.
 Free radicals can build up in the body and
contribute to the development of health conditions
such as cancer, heart disease, and arthritis. Free
radicals are made when our body breaks down
food or when you are exposed to smoke, tobacco,
or radiation.

11.  It has long been understood that vitamin C benefits
our immune system and plays a large role in your
body’s ability to fight off colds and viruses. we can
take 1000 mg of Vitamin C to fight off an oncoming
cold and 4000 mg per day to get rid of a cold that is
already in your system.
 There is also good evidence that taking vitamin C for
colds and flu can reduce the risk of developing further
complications, like pneumonia and lung infection

12.  A recent analysis showed that vitamin C is
beneficial to individuals whose immune system
has been weakened due to stress. Considering
that stress has become a common condition in
our society, a sufficient intake of vitamin C can
serve as an ideal tool for one’s overall health

13.  A high dose of vitamin C can enhance the cancer-
fighting effect of drugs used in chemotherapy.
Vitamin C has also been found to target only the
cells that are in need of these nutriments, unlike
other drugs that can harm normal cells as well.
Researchers believe that vitamin C can be a safe
and cost-effective cancer remedy and treatment
for ovarian and lung cancer as well

14.  One study in the American Journal of
Clinical Nutrition found that people with
the highest concentrations of vitamin C
in their blood had a 42% lower stroke
risk than those with the lowest
concentrations. Because people who
eat fruits and veggies have higher
blood levels of vitamin C, strive to
increase the amount of fruits and
veggies that you consume in one day.

15.  Eating more vitamin C as part of your diet might
improve our physical performance and muscle
strength; this is especially true in older people.
Taking vitamin C supplements can improve your
oxygen intake during exercises and some studies
have shown that it can reduce our blood pressure.
 Using vitamin C before heavy physical exercise,
such as a marathon, might prevent upper
respiratory infections that sometimes follow
exercise of this kind. Vitamin C can also improve
the function of your lungs and airways.

16.  For infants:
 0 – 6 months: 40 mg/day
 7 – 12 months: 50 mg/day
 For children:
 1 – 3 years: 15 mg/day
 4 – 8 years: 25 mg/day
 9-13 years: 45 mg/day
 For adolescents:
 Girls 14 – 18 years: 65 mg/day
 Pregnant teens: 80 mg/day
 Breastfeeding teens: 115 mg/day
 Boys 14 – 18 years: 75 mg/day

17.  For adults:
 Men age 19 and older: 90 mg/day
 Women age 19 years and older: 75 mg/day
 Pregnant women: 85 mg/day
 Breastfeeding women: 120 mg/day
 Smokers, or those who are exposed to
secondhand smoke, should increase their daily
amount of vitamin C by 35 mg/day