Vitamins
Vitamins are small organic compounds, which the body needs in small quantities to maintain health, growth, development and work normally, and it is possible to get the body’s need for vitamins through a diverse and balanced diet, eating a variety of food-rich nutrients the body needs of vitamins needed by each Day, and this helps to protect the body from various diseases and reduce the risk of chronic diseases (English: Chronic disease)
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Each vitamin has specific functions in the body. If the levels of some vitamins are low in the body can cause many health problems, for example: If the body does not get enough vitamin C, may be exposed to anemia.
The vitamins are divided according to their diets in water and fat into two types:
vitamin C
Vitamin C or Ascorbic acid, a water soluble vitamin, which means that the body does not store this vitamin, Contains vitamin C in the daily diet. Vitamin C is naturally found in many foods, and can be added to foods, such as juices and fortified cereals, as well as tablets or tablets as supplements, but supplements should not be consumed without consulting a doctor.
Sources containing vitamin C.
To obtain vitamin C, it is necessary to know the nutritional sources that can provide the body with vitamin C. Vitamin C can be obtained from many types of vegetables and fruits. The amount of vitamin C varies by source. These are some sources of vitamin C and the quantity of each vitamin :
| Source | Vitamin C content |
|---|---|
| Yellow pepper | One half pill contains 101-144 mg |
| Green Pepper | One half pill contains 121-132 mg |
| Guava | One pill contains 206 mg |
| the strawberry | 4 large beads (half a cup) contain 55 mg |
| Kiwi | One medium-sized pill contains 75 mg |
| Orange | One medium-sized pill contains 70 ml |
| Broccoli | 5 flowers of broccoli (half a cup) contain 54 mg |
| Mango | One half pill contains 38 mg |
| tomatoes | One medium-sized pill contains 16 mg |
There are many other sources of vitamin C in vegetables and fruits, including potatoes, melons, cauliflower, cabbage, leafy vegetables, berries and pineapples.
But it is important to know that fruits and vegetables lose a large part of vitamin C when cooking, heating, and storage 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 cooked lightly.
Body needs of vitamin c
Most people can get enough vitamin C through a healthy and balanced diet,
Adequate Intake (Vitamin C) has been determined as follows:
| Age | Body needs (sufficient quantity) |
|---|---|
| Men aged 19 and over | 90 mg / day |
| Women aged 19 and above | 75 mg / day |
| Pregnant women aged 19 and above | 85 mg / day |
| Lactating women aged 19 and over | 120 mg / day |
If a person smokes, he needs an additional 35 mg of vitamin C per day.
Benefits of Vitamin C
Vitamin C plays a vital role in the immune system. Antioxidants are antioxidants that work together to reduce damage caused by free radicals. These substances damage the DNA of the human body. The 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, so the vitamin C as an antioxidant may help to prevent or delay some types of cancer and heart disease, in addition to maintaining health of the body despite From aging, vitamin C plays It also plays an important role in reducing cartilage loss in people with osteoporosis.
The body needs vitamin C for its primary role in the growth and restoration of various tissues in the body, and used by the body for several functions, the most important of which are:
- Plays an important role in healing wounds and burns.
- Maintain cartilage, bones and teeth, and restore them.
- Maintain healthy gum.
- Help absorb iron from its plant sources.
- Collagen synthesis, which involves the formation of skin, tendons, ligaments, and blood vessels.
Vitamin C deficiency
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 eat a limited diet may also be at risk of vitamin C deficiency because fruits and vegetables are the best source of vitamin C. Many other processed and prepared foods contain low amounts of vitamin C, which is not enough to supply the body with vitamin C.
Some medical conditions can reduce the absorption of vitamin C, so people with malabsorption and some cancer patients and chronic dialysis patients may have a risk of vitamin C deficiency.