Vitamin C Flashcards
What are the sources of Vitamin C?
• Found almost entirely in fresh FRUIT AND VEG
•Blackcurrants
•Citrus fruits- oranges, lemons, grapefruit
•Parsley
•Dark green vegetables
FUNCTIONS?
•Needed to make COLLAGEN- the protein in connective tissue- binds body cells together
•Aids the ABSORPTION of NON HAEM iron
•Protective role against cancer and CHD through its ANTIOXIDANT properties- helps to destroy free radicals- can cause cancer
•Helps STRENGTHEN the immune system- reduce colds/ flues, assists in healing of wounds, reduces infections
•Assist in building of STRONG BONES and TEETH
•Required for the BUILDING AND MAINTENANCE of the skin and longs of digestive system
DEFICIENCY
•SCURVY- symptoms- bruising, would fail to heal, teeth start to loosen
•ANAEMIA- due to failure to absorb iron
People who are vulnerable
•ELDERLY- loss of appetite, can’t be bothered to cook
•LOW INCOME/ STUDENTS- can’t afford to buy fresh fruit and veg
YOUNG CHILDREN- parent aren’t giving them correct foods, picky eaters
EXCESS
•Very large doses- kidney stones
BIOAVAILABILITY
•Not very stable- readily destroyed during cooking- causes:
-Solubility- very soluble in water- leaches out into water
-Oxidation- element/ compound combines with oxygen
-sped up by:
•Alkaline conditions- eg baking soda- boiling cabbage to enhance colour and texture
•High temps- cook at high for short time- preserve vitamin C content
•Exposure to light- cover food- store in dark places
•Metals- copper and zinc- cooking pots
ACID SLOWS DOWN OXIDATION RATE- vinegar, lemon juice
OTHER
-Asprin- reduced absorption
-Smoking- reduces absorption
-Body under stress- vitamin C gets used up
