Vitamin C is a vital nutrient that requires regular consumption to prevent deficiency. Although relatively rare in developed countries due to access to fresh produce and fortified foods, vitamin C deficiency affects around adults. Certain groups are at higher risk, including those with poor diets, alcoholism, anorexia, severe mental illness, smokers, and individuals undergoing dialysis. Vitamin C is essential for collagen production, a protein found in skin, hair, joints, bones, and blood vessels. While symptoms of severe deficiency can take months to develop, there are subtle signs to be aware of.
Food sources of Vitamin C
According to Healthline, the recommended daily intake of Vitamin C is 90mg for men and 75mg for women, with an additional 35mg recommended for smokers. Some top vitamin C-rich foods include:
- Acerola cherry
- Guava
- Blackcurrants
- Sweet red pepper
- Kiwifruit
- Lychee
- Lemon
- Orange
- Strawberry
- Papaya
- Broccoli
- Parsley
Raw fruits and vegetables are better sources of vitamin C than cooked ones, as heat can rapidly break down the vitamin. Even small amounts, like one tablespoon of fresh bell pepper or half a lemon’s juice (about 10 mg), can prevent scurvy.
Causes of Vitamin C deficiency:
As per the MSD Manual, Vitamin C deficiency in adults often results from:
- A diet lacking fresh fruits and vegetables
- Cooking methods that destroy Vitamin C
Increased requirements due to:
- Surgery
- Burns
- High fever or inflammation
- Pregnancy
- Breastfeeding
- Hyperthyroidism
- Chronic diarrhea
- Smoking
Signs and symptoms of Vitamin C deficiency:
According to Healthline, the following are the signs and symptoms you can look out for in Vitamin C deficiency: Rough, bumpy skin – When Vitamin C levels are low, a condition called keratosis pilaris can occur, causing rough, bumpy “chicken skin” on the arms, thighs, or buttocks due to keratin buildup in the pores. This condition can develop after 3-5 months of inadequate vitamin C intake and often resolves with supplementation. However, keratosis pilaris can have other causes, so its presence alone doesn’t necessarily indicate a vitamin C deficiency. Unexplained weight gain – Vitamin C may play a role in weight management by regulating fat release and reducing inflammation. Research suggests a link between low vitamin C intake and excess body fat, particularly belly fat. Poor immunity – Vitamin C plays a crucial role in immune function, accumulating in immune cells to help fight infections. A deficiency in vitamin C is linked to weakened immunity, increasing the risk of infections like pneumonia. Corkscrew-shaped body hair – Vitamin C deficiency can cause hair to grow in bent or coiled shapes due to defects in the protein structure of hair. Corkscrew-shaped hair is a characteristic sign of deficiency, although it may not be noticeable as these damaged hairs tend to break off or fall out easily.Bleeding gums and tooth loss – Vitamin C deficiency can cause gums to become red, swollen, and prone to bleeding due to weakened tissue and fragile blood vessels. In advanced cases, gums may appear purple and unhealthy, and teeth can eventually fall out due to gum disease and weakened dentin, the inner layer of teeth.Painful, swollen joints – Vitamin C deficiency can cause joint pain and swelling due to the role of vitamin C in collagen production. Severe joint pain can lead to difficulty walking or limping. Additionally, bleeding within the joints can occur, causing further swelling and pain. Fortunately, these symptoms often resolve within a week of vitamin C supplementationBright red hair follicles – Vitamin C deficiency can cause small blood vessels around hair follicles to become fragile and break, leading to tiny bright red spots, known as perifollicular hemorrhage. This is a well-documented sign of severe deficiency. Fortunately, taking vitamin C supplements typically resolves this symptom within two weeks
Treatment of Vitamin C deficiency
- Vitamin C supplements
- A nutritious diet with increased consumption of fresh fruits and vegetables
- For scurvy, high doses of vitamin C supplements
Prevention of Vitamin C Deficiency
Vitamin C deficiency can be prevented by consuming fresh fruits and vegetables rich in Vitamin C.Also read | Is drinking cold water bad for your health? Know its risks and benefits
