This document discusses vitamin C, including its sources and requirements. It states that vitamin C is a water-soluble antioxidant that helps with iron absorption, collagen synthesis, wound healing and other functions. The richest sources of vitamin C are amla, followed by other citrus fruits, berries, peppers, cabbage, potatoes and leafy greens. Cooking can reduce vitamin C levels in foods. Proper harvesting, storage and preparation helps maximize vitamin C content. The document also provides recommended daily intake amounts for vitamin C from organizations like ICMR.

1. SOURCES & REQUIREMENTS

2. INTRODUCTIONS:
VITAMIN – C IS:- ( WATER SOLUBLE )
1) Colourless and odourless.
2) Souble in water .
3) Antioxidant in our body.
4) and used as a dietary supplement.
5) improves the absorption of iron from
plant-based foods.

3. Functions of Vitamin C
• Reducing agent (antioxidant)
• Iron absorption (enhances)
• Synthesis of collagen
• COLAGEN MEANS :major structural protn of
connective tissue, bone,teeth, cartilage, skin and
scar tissue.
• Wound healing

4. VITAMIN-C
SOURCES :
•Dietary sources of vitamin C
include many fruits and
vegetables.
•The most important and
richest sources of Vitamin –c
is AMALA.

5. VITAMIN-C SOURCES
• Sources with the most
vitamin C are fresh, raw
cantaloupes, citrus fruits,
kiwis, mangos, papayas,
pineapples, strawberries,
raspberries, blueberries,
watermelon and cranberries.

6. VITAMIN-C SOURCES
• Red and green peppers, spinach,
cabbage, cauliflower, turnip greens
and other leafy greens, tomatoes,
potatoes, broccoli, winter squash
and Brussels sprouts are other good
sources of vitamin C.

7. SOURCES OF VITAMIN – C :GREEN LEAFY
VEGETABLES AND OTHER
VEGETABLES
• Drumstick leaves
• Agathi
• Cataloupe
• Tomato
• Red and Green bell pepper.
• Kale
• Brussels sprouts
• Broccoli ,etc.
FRUITS
• Aamla
• kiwi
• Guava
• Orange
• Lime
• Strawberries
• Cashew fruit
• Citrus fruits,etc .

8. SOME DISADVANTAGES :
•Easily lost through cooking.
•Sensitive to heat.
•Sensitive to iron, copper, oxygen.

9. VITAMIN –C CONTENT OF FOOD IS
MAXIMISED BY THE FOLLOWING:
Harvesting at peak of maturity.
Storing in a cool or moist place .
Limiting exposure to air & sun light .
Avoiding soaking food in water .
Eating fruits immediately after cutting.

10. Ascorbic acid content of some foods:
NAME OF THE FOOD STUFF ASCORBIC ACID mg/100g
Aamla 600
Drumstick leaves 220
Guava 212
Cashew fruits 180
Aathi 169
Bell pepper 137
Orange juice 30

11. ICMR Recommended dietary allowances of vitamin -c
AGE GROUP VITAMIN-
C(mg/day)
Man 40
Women:
Pregnant Women
Lactation
40
60
80
Infants 25
Children:
Boys
Girls
40
40

12. RDA for Vitamin C
• 90 mg/day for male adults
• 75 mg/day for female adults
• Average intake ~72 mg/day
• Daily Value is 60 mg
• Fairly nontoxic (at <1 gm)
• Body is saturated at intake of 200 mg/day
• Upper Level is 2 g/day

13. VITAMIN- C
SOURCES :
PICTURES

14. Vitamin –c soures
Richest soures – Aamala Poor soures – Milk,Meat &Cereals.

15. SOURCES OF VITAMIN – C :
VEGETABLES FRUITS

16. Brussels sprouts and Cataloupe

17. Cashew fruits and kale

18. Broccoli and Citrus Fruits

19. Drumstick leaves and Agathi

20. Tomato and Starwberries

21. KIWI AND RED AND GREEN
BELLPEPPER

22. Rashberries & Caneberries

23. GUVAAND POTATO

24. THANK
YOU
pPRESENTED BY:
T.RANJANI:-)