Vitamin C, also called ascorbic acid, is an essential vitamin that must be consumed regularly to prevent its deficiency. It acts as an antioxidant in the body, protecting cells from the damage caused by free radicals. Vitamin C also helps to promote collagen production in the body, improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from diseases. Human body cannot produce or store it itself. So, it’s important to get enough Vitamin C in your diet.
Fruits and vegetables that are rich in vitamin C, including broccoli, cantaloupe, cauliflower, kale, kiwi, oranges, grapefruit, lemons, papaya, red, sweet potato, strawberries, and tomatoes, are the best food sources of vitamin C.
Here are 8 warning signs and symptoms of vitamin C deficiency:
1. Dry skin
Vitamin C promotes collagen production, a protein that provides structure to most of your body, including bones, skin, tendons and ligaments. It protects your skin from the harmful implications of UV radiation and oxygen exposure. Therefore, almost every skin product contains vitamin C.
2. Swollen and/or bleeding gums
Swollen or bleeding gums are a common condition of vitamin C deficiency. Vitamin C protects the epithelium tissue which in turn protects the teeth from bacteria and periodontal diseases. It reduces inflammation of gums and prevents oral diseases.
3. Slow healing of wounds
A slow rate of collagen causes wounds to heal more slowly. This sign is generally considered to be indicative of severe vitamin C deficiency, so other signs and symptoms would likely appear first.
4. Weak Immunity
Vitamin C plays a big role in the health of your immune system and lack of it can make you more prone to getting sick. Frequent suffering from common infections like the flu or the common cold is an indication of a weakened immune system. Vitamin C also functions as a powerful antioxidant that helps the body fight off infection.
5. Weight gain
You may gain weight because of a lack of sufficient amounts of vitamin C in your diet. Vitamin C protects against obesity by regulating the release of fat from fat cells and reducing stress hormones. Thus, the unexplained weight gain may be the result of vitamin C deficiency.
6. Nosebleeds
A deficiency of vitamin C weakens blood vessels leading to capillary fragility. Nosebleeds occur when the tiny blood vessels in the nose burst. A lack of vitamin C weakens your blood vessels, triggering frequent nosebleeds.
7. Easy bruising
Bruises happen when tiny blood vessels under the surface of your skin are damaged. Bruising easily is a sign of weak blood vessel walls which are made largely from collagen. Vitamin C keeps your blood vessels healthy by boosting collagen production.
9. Fatigue
Vitamin C plays a crucial role in energy production, so a lack of vitamin C can make you feel constantly tired. You may also experience irritability.
