Do you know about vitamins. If you don't consume vitamin rich foods it causes you deficiencies and need to eat vitamin tablets to make your body balanced. 

There are several vitamins like vit A, vit D, vit c, vit k and so on. 

1.Vitamin C

Rich Source are Citrus fruits and green vegetables such 5.grapes, Spinach and tomatoes aand orange:

- Milk is a pooxrsource of Vit C 

Indian gooseberry :richest Source of Vit c

RDA:-

Men - 60 mg/day

Women - 60 mg/day

Pregnancy - so mg/day

Lactation- 100 mg/day.

Functions of vitamin c

Iron metabolism

Ascorbic acid ↑ as the iron absorption from the intestine. .Ascorbic acid reduces 

  Follic acid metabolism.

• Vitc needed for the formation of FH . In association with FH it :) involved in maturation of Rbc

peptide hormone Synthesis.. •Hydroxylation of glycine is carried out by peptide glycine

hydroxylase which

 Steroid Synthesis requires Vit c

* Adrenal gland passes high level of ascorbic acid. *Ascorbic acid is necessary for hydroxylation reactions in of costicosteroid hormone the Synthesis of vit c

10) Immunoglogical functions. - * Vit c clot the Synthesis of immunoglobins and ↑ the phagocytic action of leucocytes.

Deficiency:- 1. Scury- Tissue affected: Bone, Castilage. Dentin, skin elc a) petechal hemorrhage: Intercellular Cement substance becomes brittle. Capillaries are Fragil 

b  Delayed wound healing old wounds may open up. e Follicular hypes. swollen, painful, and bleed easily teeth. 

2.Vitamin D

Exposure of Skin Lo Sunlight for Synthesis of vit D

Eating  of normal foods and sunlight makes vit d in body. 

Function

Calcitriol:- Act as three different level to maintain

plasma Calcium

Action on bone'. In osteoblast of bone, calcifrid stimulus Calcium uptake. for deposition Calcium phosphate. 

Calcitriol along with parathyroid hormone ↑ the mobilisation of calcium anand  phosphate from the bone. Causes elevation plasma Calcium phosphate.

Action on kidney abo involved in minimizing the excreti of calcium and phosphole through Kidney. 

Deficiency :- Deficiency of Vit d Causes rickets children 5 osteomalacia in adults - Rickets - Vito deficiency stake in childern

Osteomalacia - In adults.

Vitamin C

Vit c is a fat Soluble vitamin present only in food of animal orgin. It is provitamin, Carotenes are found in plants

- Animal Sources milk, butter, cheese, Cream, egg yolk, and liver

- Fish liver oil are rich Vegetable Sources Contain yellow pigment but a Carotene

eg:- Carrot, Spinach, pumkin, mango, papaya etc

RDA Men - 750-1000 mg/day

children- 400-600 mg/day

Women- 750 mg/day pregnant - 1000 mg Iday.

Function, Retinol and retinoic acid function as They regulate protein synthesis and involved in steroid herme

Cell growth and differentiation with is essential for healthy epithelial tissue

- It is essential for maintenance of immune system.