This document provides information about vitamin C, including its food sources, functions, recommended dietary allowances, deficiency, research, and references. It summarizes that vitamin C is an essential water-soluble vitamin obtained through foods like fruits and vegetables as humans cannot synthesize it themselves. The document outlines vitamin C's roles in collagen synthesis, immune function, and as an antioxidant for protecting against free radical damage. It also details signs of deficiency like scurvy and groups at higher risk like smokers.

1. GROUP V MEMBERS
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Vitamin C

2. INTRODUCTION
Vitamin C, also known as L-ascorbic acid, is a
water-soluble vitamin that is naturally present in
some foods, added to others, and available as a
dietary supplement. Humans, unlike most
animals, are unable to synthesize vitamin C
endogenously, so it is an essential dietary
component.
Vitamin C is required for the biosynthesis of
collagen, L-carnitine, and certain
neurotransmitters; vitamin C is also involved in
protein metabolism.

3. FOOD SOURCES
All fruits and vegetables contain some amount of
vitamin C.
Fruits with the highest sources of vitamin C include:
Cantaloupe
Citrus fruits and juices, such as orange and
grapefruit
Kiwi fruit
Mango
Papaya
Pineapple
Strawberries, raspberries, blueberries, cranberries
Watermelon

4. FOOD SOURCES
Vegetables with the highest sources of vitamin C
include:
Broccoli, Brussels sprouts, cauliflower
Green and red peppers
Spinach, cabbage, turnip greens, and other
leafy greens
Sweet and white potatoes
Tomatoes and tomato juice
Winter squash

5. FOOD SOURCES


Some cereals and other foods and beverages are
fortified with vitamin C. Fortified means a vitamin
or mineral has been added to the food. Check the
product labels to see how much vitamin C is in the
product.
Cooking vitamin C-rich foods or storing them for a
long period of time can reduce the vitamin C
content. Microwaving and steaming vitamin C-rich
foods may reduce cooking losses. The best food
sources of vitamin C are uncooked or raw fruits
and vegetables.

6. FUNCTION
Vitamin C is needed for the growth and repair of
tissues in all parts of your body. It is used to:
Form an important protein used to make skin,
tendons, ligaments, and blood vessels
Heal wounds and form scar tissue
Repair and maintain cartilage, bones, and teeth
Vitamin C is one of many antioxidants.
Antioxidants are nutrients that block some of the
damage caused by free radicals.

7. FUNCTION


Vitamin C plays a crucial role in the formation
of collagen, a major component of connective
tissue. Connective tissue has structural and
supportive functions which are indispensable
to blood vessels and all tissues within the
body.
Vitamin C is also important in the proper
functioning of the immune system, iron
absorption, cholesterol metabolism and other
biological activities.

8. FUNCTION



Free radicals are made when your body
breaks down food or when you are exposed to
tobacco smoke or radiation.
Free radicals may play a role in cancer, heart
disease, and conditions like arthritis.
The body is not able to make vitamin C on its
own, and it does not store vitamin C. It is
therefore important to include plenty of vitamin
C-containing foods in your daily diet.

9. Recommended Dietary Allowances
(RDAs) for Vitamin C
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C
Age
Male
Female
Pregnancy
Lactation
0–6 months
40 mg*
40 mg*
7–12 months
50 mg*
50 mg*
1–3 years
15 mg
15 mg
4–8 years
25 mg
25 mg
9–13 years
45 mg
45 mg
14–18 years
75 mg
65 mg
80 mg
115 mg
19+ years
90 mg
75 mg
85 mg
120 mg
Smokers
Individuals who smoke require 35 mg/day
more vitamin C than nonsmokers.

10. DEFICIENCY AND RELATED
DISORDERS
Serious side effects from too much vitamin C are very
rare, because the body cannot store the vitamin.
However, amounts greater than 2,000 mg/day are not
recommended because such high doses can lead to
stomach upset and diarrhea.
Too little vitamin C can lead to signs and symptoms of
deficiency, including:
Anemia
Bleeding gums
Decreased ability to fight infection
Decreased wound-healing rate
Dry and splitting hair
Easy bruising

11. DEFICIENCY AND RELATED
DISORDERS
Gingivitis (inflammation of the gums)
Nosebleeds
Possible weight gain because of slowed
metabolism
Rough, dry, scaly skin
Swollen and painful joints
Weakened tooth enamel
A severe form of vitamin C deficiency is known
as scurvy, which mainly affects older,
malnourished adults.

12. SCURVY

Scurvy is a condition characterized by general
weakness, anemia, gingivitis (gum disease),
and skin hemorrhages caused by a prolonged
deficiency of vitamin C (ascorbic acid) in the
diet.

13. CURRENT RESEARCH
Ongoing research is examining whether vitamin
C, by limiting the damaging effects of free
radicals through its antioxidant activity, might
help prevent or delay the development of certain
cancers, cardiovascular disease, and other
diseases in which oxidative stress plays a causal
role.

14. CURRENT RESEARCH

GROUPS AT RISK OF VITAMIN C
INADEQUACY

Vitamin C inadequacy can occur with intakes
that fall below the RDA but are above the
amount required to prevent overt deficiency
(approximately 10 mg/day). The following
groups are more likely than others to be at risk
of obtaining insufficient amounts of vitamin C.

15. CURRENT RESEARCH

SMOKERS AND PASSIVE “SMOKERS”
Studies consistently show that smokers have
lower plasma and leukocyte vitamin C levels
than nonsmokers, due in part to increased
oxidative stress. For this reason, the IOM
concluded that smokers need 35 mg more
vitamin C per day than nonsmokers. Exposure to
secondhand smoke also decreases vitamin C
levels.

16. CURRENT RESEARCH

INFANTS FED EVAPORATED OR BOILED
MILK
Most infants in developed countries are fed
breast milk and/or infant formula, both of which
supply adequate amounts of vitamin C. For
many reasons, feeding infants evaporated or
boiled cow’s milk is not recommended. This
practice can cause vitamin C deficiency because
cow’s milk naturally has very little vitamin C and
heat can destroy vitamin C.

17. The Dietary Guidelines for
Americans describes a healthful
diet as one that:


Emphasizes a variety of fruits, vegetables,
whole grains, and fat-free or low-fat milk and
milk products.
Fruits, particularly citrus fruits, fruit juices, and
many vegetables are excellent sources of
vitamin C. Some ready-to-eat breakfast
cereals are fortified with vitamin C.

18. 


Includes lean meats, poultry, fish, beans, eggs,
and nuts.
Is low in saturated fats, Trans fats, cholesterol,
salt (sodium), and added sugars.
Stays within your daily calorie needs.

19. References
1.
2.
3.
4.
Carr AC, Frei B. Toward a new recommended
dietary allowance for vitamin C based on
antioxidant and health effects in humans. Am J
Clin Nutr 1999;69:1086-107.
Frei B, England L, Ames BN. Ascorbate is an
outstanding antioxidant in human blood plasma.
Proc Natl Acad Sci U S A 1989;86:6377-81.
Jacob RA, Sotoudeh G. Vitamin C function and
status in chronic disease. Nutr Clin Care
2002;5:66-74.
Li Y, Schellhorn HE. New developments and
novel therapeutic perspectives for vitamin C. J
Nutr 2007;137:2171-84

20. THANK YOU!
GOD bless Women with His
LOVE that makes every one a
joy to live
Assignment prepared
and presented by Group
V Members