Vitamin C is a water-soluble vitamin found naturally in certain foods such as oranges and lemons. You can also take it as a dietary supplement. Vitamin C is also called L-ascorbic acid and vitamin C is not formed in the body on its own, hence it is replenished in the body through diet. Vitamin C is an extremely important anti-oxidant to keep the body healthy. The main function of anti-oxidants is to increase immunity. Anti-oxidants are also useful to protect the body from free radicals. So, let’s here know in detail about Vitamin C deficiency symptoms and how to combat this problem…
Symptoms Of Vitamin C Deficiency:
Vitamin C is an essential nutrient, which helps in the absorption of iron and the production of collagen. If your body does not produce sufficient amounts of collagen, it can cause tissue damage…
Symptoms
This Vitamin is also essential for the manufacture of chemicals. These are helpful in producing chemical energy and running the brain smoothly. Vitamin C plays many different roles in the body. There are widespread symptoms of vitamin C deficiency… Its initial symptoms are as follows:
- Anemia
- Cold And Cough
- Exhaustion
- Fever
- Gingival discomfort or tooth breakage
- Irritability
- It takes longer for the wound to heal
- Leg pain
- Lethargy
- Loss of appetite
- Muscle aches and bone pain
- Respiratory distress
- Shortness of breath
- Small red spots due to bleeding under the skin
- Swelling
- Swollen joints
- Unexplained weight gain
- Weakness
The body starts swelling with time. Apart from this, jaundice can also occur, symptoms like sudden bleeding, fever, and severe body cramps, etc. are felt. Due to a lack of vitamin C during pregnancy, there is a problem in building the baby’s brain. Usually, there is an increased risk of getting scurvy due to a severe deficiency of vitamin C.
Causes of Vitamin C Deficiency
The human body does not have the ability to make vitamin C itself. Therefore, your body depends on external dietary sources for vitamin C. Even those who do not eat healthily, there is no risk of scurvy.
- Having a lot of diarrhea
- After operation
- When there is iron deficiency
- Protein deficiency
- When thyroid volume increases
- Living in extremely cold or hot environments
- People who smoke
- Frequent vomiting
Risk Factors Of Vitamin C Deficiency
Vitamin C stored in your body is depleted within 1 to 3 months. You may have scurvy due to not eating enough vitamin C in your diet for 3 consecutive months. Vitamin C is mainly found in fruits and vegetables. If you don’t consume a sufficient amount of Vitamin C then you may face these problems-
- Mental or Eating Disorder
- Diabetes
- Neurological conditions
- Chemotherapy and radiation therapy
- Lack of water in the body
- Dialysis or kidney failure
- Slow digestion and metabolism
- Weak Immunity
- Chronic diarrhea
Sources of Vitamin C
Good sources of vitamin C are citrus fruits like-
- Orange
- Pineapple
- Cantaloupe
- Papaya
- Kiwi fruit
- Mango
- Watermelon
- Gooseberry
- Grapes
- Lemon
- Tomatoes
- Apple
- Berry
- Guava
- Jackfruit
- Dry grapes
Vegetables Rich In Vitamin C:
- Peppermint
- Brussels sprouts
- Broccoli
- cauliflower
- Red and green peppers
- Cabbage
- Spinach
- Turnip greens
- Leafy greens
- White and sweet potatoes
- Winter squash
All the above foods supply vitamin C in our bodies. Apart from these, vitamin C is also found in pulses. Vitamin C is not found in dry pulses.
Prevention of Vitamin C Deficiency
To prevent vitamin C deficiency, you need to eat a balanced diet and eat more vitamin C rich foods. Along with this, eat more fruits and vegetables containing vitamin C as well.
To reduce vitamin C deficiency, one to two bowls of fruits and vegetables should be eaten regularly.
Vitamin C is present in different fruits and vegetables. Thus, you can overcome vitamin C deficiency by eating different types of vegetables and fruits. Vitamin C rich foods –
- Black raisins
- Guava
- Red chilly
- Green chili
- Kiwi
- Orange
- Paprika
- Yellow bell pepper
- Strawberry
- Lychee
- Papaya
- Lemon
- Parsley
- Broccoli
- Pineapple
- Grapefruit
- Spinach
- Peas
- Potato
- Cauliflower
- Tomatoes and especially tomato juice
Vitamin C Requirement Per Day
- 6 months should be fed 40mg of vitamin C daily.
- 7 to 12 months should be fed 50mg vitamin C daily.
- 1 to 3 years should be fed 15mg of vitamin C daily.
- 4 to 8 years old should eat 25mg vitamin C daily.
- 9 to 13 years should eat 45mg of vitamin C daily.
- 14 and 18 years should take 75mg of vitamin C daily (BOYS)
- 14 to 18 should take 65mg of vitamin C daily (GIRLS)
- 19 years or older should eat 90mg of vitamin C a day (MEN)
- 19 years of age or older should take 75mg of vitamin C per day (WOMEN)
How many vitamins should pregnant and lactating women eat in a day?
- Pregnant women should take vitamin C 85mg daily.
- Breastfeeding women should eat 120mg of vitamin C daily.
Vitamin C Deficiency Diseases
Most people get treatment for scurvy in vitamin C deficiency. By taking the medicine you can feel well within 48 hours and can fully recover in 2 weeks. If vitamin C deficiency is not diagnosed and is untreated, you may have a variety of diseases like-
- Repeated infection due to weakening immunity
- Hair thinning and hair loss
- Chronic body pain
- Mental state changes
- Long tiredness
- Heart disease etc.
BOTTOM LINE:
The use of vitamin C is very beneficial for our body. Daily intake of vitamin C helps our body to fight against diseases. Vitamin C is very beneficial in healing wrinkles.
It unites the smallest cell in our body. It also helps in strengthening the blood vessels of the body.
Along with this, a substance called collagen, blood vessels, ligaments, cartilage, etc., also need vitamin C for manufacture. Cholesterol levels can also be kept under control by regular use of vitamin C.
Amrita