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Vitamins and Minerals Health GuideVitamin C (ASCORBIC ACID)Vitamin C (ascorbic acid) is a water-soluble vitamin. It is the most sensitive of all vitamins to heat. It is destroyed by alkalis, copper salts, cooking and canning. Slow cooking is more damaging than rapid cooking, even at raised temperatures. It can be saved in cooking/canning in absence of oxygen.It is an actively reducing substance present in living tissues, and reduces silver nitrate, ferricyanide, methylene blue etc. Being water soluble it can penetrate every cell membrane, except, the fat cells, and helps to keep the cell membrane intact which is important for the efficient functioning of the cell. Ascorbic Acid is easily absorbed into the bloodstream from the upper part of the small intestine. The amount of Ascorbic Acid in different tissues: liver, adrenals, pituitary, brain, kidney, spleen and corpus luteum have relatively high concentration; blood cells contain over more than the bloodstream. Function of Vitamin C in Our Body • It fights germs, kills viruses and keeps the effects of pollution, down to minimal. • It helps the body build healthy new tissue if you get hurt. It helps in body repair. • It an important role to play in tissue oxidation. • It is needed for the formation of collagen, which accounts for 25 percent of total body protein. • It also helps in prevention of common cold and protect against infections are not substantiated. Natural Sources of Vitamin C Amla or the Indian gooseberry is one of the richest sources of vitamin C both in the fresh as well as in the dry condition. Guavas are another cheap but rich sources of this vitamin. Other important sources of Vitamin C are fresh fruits and green leafy vegetables. Daily Requirement of Vitamin C The RDA (recommended daily allowance) of Vitamin C is 60 mg. Vitamin C Deficiency Deficiency of vitamin C results in scurvy. Its common symptoms are swollen and bleeding gums, bleeding into the skin or joints, delayed wound healing, anaemia and weakness.
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