Vitamin C : function , role, consumption , over consumption and source

 

 Vitamin C [Ascorbic  acid]

Function

*It works as antioxidant to inhibit damage of body cell.

*It helps in the formation of collagen or or the intracellular cement substance which is necessary for body growth and tissue repair 

*It helps to keep capillary valves and blood vessels and some protects our body from bruising.

*It helps to our body to absorb iron and copper from plant source of food.

*It helps to to keep our gum healthy.

*It helps in the synthesis of adrenaline and hydro cortisone .

*It protects from infection by stimulating the formation of antibody which boost our body in unity.

* Prevent accumulation of histamine in the body.

Roll of ascorbic acid 

In prevention of common cold and protection against infection.

Deficiency

Deficiency of vitamin C leads to Scurvy  . Which is characterised weakness, spongy and bleeding gum , loose teeth.
    It's deficiency also causes hemorrhage in skin.

Over consumption

Since vitamin C is water soluble our body excrete the excess . Large dose may also called kidney stone or diarrhoea. 

In take

For female age 14 to 18.              65 mg/day

For male age 14 to 18.                75 mg/day

For adult female.                        75 mg/day

For adult male.                           90 mg/day

During pregnancy.                    80 to 85 mg/day

During breast feeding.        115 to 120 mg/day

Source

Vitamin C mainly come from plant source of food all citrus fruits including orange , grapes , lemon , and tangerine are good source.
         Amla is one of the richest source of ascorbic acid  mainy other fruits and vegetables including berries , fresh green leafy vegetable , potato and tomatoes aslo supply significant amount of vitamin C.

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