Vitamin C is one of the essential vitamins for human health and immune system. Vitamin C deficiency leads to more serious consequences than you think. However, the body can not synthesize vitamin C on its own, but must be supplemented through the daily diet. Therefore, if you do not have a scientific diet, you will most likely have vitamin C deficiency.
According to many studies, our bodies (teenagers and adults) need 60~75mg of vitamin C per day to maintain and ensure a healthy immune system. Let’s find out what symptoms of vitamin C deficiency are and ways to make simple vitamin C supplements you can “pocket” for yourself.
The Role of Vitamin C in the Body
- Reduce your risk of chronic diseases:
The ability to fight against oxidative radicals helps to strengthen the body’s immunity, avoiding the invasion of harmful molecules.
- Helps control blood pressure:
Vitamin C has the effect of lowering blood pressure, so it can be used to stabilize blood pressure for people with high blood pressure.
- Supports iron absorption:
Vitamin C helps convert iron from a poorly absorbed form to a more absorbable form for the body and reduces the risk of anemia.
- Strengthens the immune system:
Vitamin C promotes the production of white blood cells that help the body’s ability to heal faster and limit infection during wound healing.
The 15 most Common Signs and Symptoms of Vitamin C Deficiency
1. Swollen and Bleeding Gums
It’s hard to believe, but frequent bleeding gums can be another sign of vitamin C deficiency. Because gum health depends so much on vitamin C, vitamin C itself is also extremely effective anti-inflammatory, closing important role in oral health.
Vitamin C is an important nutrient that promotes gum health. Scientists estimate that adult women need about 75 mg of vitamin C per day, adult men need 90 mg. If you smoke, you will need 35mg more vitamin C than the norm. Vitamin C deficiency makes you prone to bleeding gums and swollen gums.
Eventually, teeth can fall out due to unhealthy gums to hold the teeth and dentin becomes weaker, the inner tooth layer becomes calcified.
2. Hair that Breaks Easily
Lack of vitamin C will affect the growth process in the protein structure of the hair. One of the signs of vitamin C deficiency can be mentioned as causing hair to grow in an abnormally curved, or twisted shape. However, these hairs are quite weak, so they are easy to fall out every day.
Moreover, If you have hair loss or hair that is prone to split ends, you may not be getting enough of the daily dose of vitamin C your body needs. Before shopping for hair care products, try eating foods rich in vitamin C like broccoli and kiwi. There are many vitamin-rich foods to choose from, so it is not necessary to supplement vitamin C with pills. You just need to change the diet more suitable.
3. Frequent Pain in Bones and Joints
Joint pain is a common early sign of vitamin C deficiency. Vitamin C is a powerful antioxidant, so when the body doesn’t get enough vitamin C, it can easily cause inflammation, making joints painful. Joint pain is one of the most uncomfortable feelings when you have pain during normal movements, so make vitamin C a part of your daily routine.
In addition, Vitamin C is an antioxidant that contributes to the synthesis of collagen types 1, 2 and aggrecan – the basic component of joint cartilage. Vitamin C lower than normal level of one of the causes of degenerative joint disease.
4. Declining Bone Health
Vitamin C deficiency causes disease is considered a concern of many people. Medical research has shown that vitamin C plays an important role in bone formation. Therefore, a vitamin C deficiency can cause bones to become weak and brittle. Especially for children, the lack of vitamin C will greatly affect the development and increase height in children.
5. Skin Appears Bruises
Bruises occur when blood vessels under the skin burst, allowing blood to leak into the surrounding areas. This is a common sign of vitamin C deficiency, which causes collagen production to slow down and blood vessels to become weak.
Bruises appear due to vitamin C deficiency may appear as a large birthmark on the body or appear as small dots, purple under the skin.
6. Slow Healing Wounds
Vitamin C contributes a lot to the formation of collagen, thereby helping wounds heal faster. Dermatological studies have shown that people with chronic foot ulcers, the subcutaneous lesions take longer to heal when they are deficient in vitamin C than people without chronic foot ulcers. In severe cases, a drop in vitamin C levels can cause old wounds to recur, increasing the risk of infection.
7. Frequent Nosebleeds
Nosebleeds aren’t dangerous to your overall health, but if they happen frequently, your body needs more vitamin C. The nose is full of tiny blood vessels and vitamin C keeps them healthy.
8. Iron Deficiency and Anemia
Anemia occurs when the body has lower than normal levels of vitamin C resulting in a lack of healthy red blood cells. The cause of vitamin C deficiency may be because you do not eat enough nutrients, your body has difficulty absorbing vitamin C or the way food is processed also affects the amount of vitamin needed.
Vitamin C deficiency also increases the risk of excessive bleeding, which contributes to anemia.
9. Fatigue, Bad Mood
Many studies have proven that the concentration of vitamin C and minerals will greatly affect the psychology of people. When you often feel tired and have a bad mood, this may be one of the symptoms of a lack of essential nutrients.
These symptoms can even appear when the body does not get enough vitamin C during the day. Although fatigue and irritability may be among the first symptoms to appear, they usually resolve within a few days of taking adequate vitamin C supplements or within 24 hours of taking a high dose vitamin C supplement.
10. Weak Immune System
Studies show that vitamin C accumulates inside different types of immune cells to help them fight infections and destroy pathogens.
Vitamin C deficiency lowers immunity and increases the risk of infections, including serious illnesses like pneumonia. In fact, many people with scurvy, a disease caused by a lack of vitamin C, eventually die from the infection due to an underactive immune system.
11. Uncontrollable Weight Gain
Vitamin C can help the body fight obesity by regulating the release of fat from fat cells, while reducing stress hormones and reducing inflammation. So weight gain for no reason can be a sign of vitamin C deficiency.
Research has found a consistent link between low vitamin C intake and excess body fat. Interestingly, low blood levels of vitamin C are associated with high levels of belly fat, even in normal-weight individuals.
12. Susceptible to Chronic Inflammatory Diseases
Regular consumption of antioxidants like vitamin C has been linked to health benefits, and low levels of this mineral can increase inflammation and oxidative stress. Scurvy: is one of the typical diseases when the body is deficient in vitamin C. Typical symptoms of scurvy include: gingivitis, easy tooth loss, joint swelling, bleeding gums, bleeding under the skin, …
13. Thin and Weak Nails
The body needs vitamin C to better absorb iron. Vitamin C deficiency can lead to iron deficiency anemia, which causes brittle and weak nails. If you have tried oral medications but better supported foundation no results, try changing to a diet rich in fruits and fresh vegetables to increase the amount of vitamin C per day.
14. Bright Red Folliculitis
This is considered a manifestation of the body when it is severely deficient in vitamin C. The hair follicles on the surface of the skin contain many small blood vessels, which are responsible for supplying blood and nutrients to this area. When vitamin C levels in the body drop, these small blood vessels become fragile and break easily, causing small bright red spots around the hair follicles.
15. Dry and Easily Damaged Skin (Rough Skin)
Healthy skin contains large amounts of vitamin C, especially in the epidermis or outer layer of the skin. Vitamin C keeps skin healthy by protecting it from sun damage such as oxidation, or pollutants like cigarette smoke, chemicals, etc.
Vitamin C also promotes collagen production, keeping skin looking plump and youthful.
What Foods Should You Eat When Have a Vitamin C Deficiency?
Through the above information, we are sure you have seen the importance of Vitamin C and also know what vitamin C deficiency is. If you are experiencing one of the above symptoms, it is time to adjust your diet to supplement vitamin C in time. So what should you eat if you lack vitamin C?.
Some food sources of vitamin C counted per cup are:
– Acerola cherries: 2.740% RDI
– Guava: 628% RDI
– Raspberry: 338% RDI
– Red bell pepper: 317% RDI
– Kiwifruit: 273% RDI
– Lychee: 226% RDI
– Lemon: 187% RDI
– Strawberries: 149% RDI
– Papaya: 144% RDI
– Broccoli: 135% RDI
Note When Using Vitamin C
Vitamin C breaks down quickly when exposed to heat, so raw fruits and vegetables are the best food sources of vitamin C.
Since the body can’t store large amounts of vitamin C, you need to eat fresh fruits and vegetables every day to replenish them continuously.
Vitamin C has never been shown to be toxic, but taking more than 2,000 mg per day can cause abdominal pain, diarrhea, and nausea, as well as increase the risk of developing oxalate kidney stones in men.
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