Vitamin C or ascorbic acid, is a powerhouse nutrient that plays a crucial role in maintaining our overall health and well-being. It’s well-known for its immune-boosting properties and its ability to support collagen production, but what happens when our body lacks this essential nutrient?
Let’s explore the causes and early symptoms of vitamin C deficiency, shedding light on why this nutrient deserves a prime spot in our daily diet.
The Role of Vitamin C
Before getting into deficiency, let’s understand the role vitamin C plays in our body. According to Dr Sanchayan Roy, Senior Consultant Internal Medicine and Critical Care, National Heart Institute, New Delhi, it acts as an antioxidant, protecting cells from damage caused by free radicals and supporting the immune system’s defence against infections.
Vitamin C is vital for collagen synthesis, contributing to healthy skin, blood vessels, bones, and connective tissues. Additionally, it enhances iron absorption and aids in wound healing.
Causes of Vitamin C Deficiency
Inadequate Dietary Intake
One of the primary causes of vitamin C deficiency is a diet lacking in fruits and vegetables. Since our bodies cannot produce or store vitamin C, we rely on our diet to provide this essential nutrient.
Limited Variety in Diet
Even if you consume fruits and vegetables, a limited variety can still lead to deficiency. Certain foods, such as citrus fruits, strawberries, bell peppers, and broccoli, are rich sources of vitamin C.
Cooking Methods
Overcooking or prolonged exposure to heat can destroy vitamin C in food. Boiling or cooking at high temperatures can significantly reduce the vitamin content.
Alcohol and Smoking
Excessive alcohol consumption and smoking can deplete vitamin C levels in the body. Both alcohol and smoking increase oxidative stress, requiring more vitamin C for antioxidant defence.
Early Symptoms of Vitamin C Deficiency
Fatigue and Weakness
Feeling unusually tired and weak, even after adequate rest, can be an early sign of vitamin C deficiency. This occurs due to the role vitamin C plays in energy production and combating oxidative stress.
Frequent Infections
Vitamin C is a cornerstone of a robust immune system. Deficiency can make you more susceptible to infections, resulting in a higher frequency of colds, flu, and other illnesses.
Slow Wound Healing
According to Journal Antioxidants, vitamin C aids in collagen synthesis, a lack of it can lead to slower wound healing. Cuts and bruises may take longer to heal than usual.
Dry and Damaged Skin
Vitamin C contributes to skin health by supporting collagen production. Deficiency may manifest as dry, rough, or easily bruised skin.
Joint Pain and Muscle Aches
Vitamin C plays a role in maintaining healthy connective tissues. Without sufficient vitamin C, you may experience joint pain and muscle aches.
Swollen and Bleeding Gums
Vitamin C deficiency can weaken blood vessels, leading to swollen and bleeding gums. This condition is known as scurvy and is a severe form of vitamin C deficiency.
Anaemia
Vitamin C enhances the absorption of nonheme iron from plant-based foods. Deficiency can contribute to iron-deficiency anaemia characterised by fatigue and weakness.
Preventing Vitamin C Deficiency
Diversify Your Diet
Include a variety of vitamin C-rich foods in your diet, such as citrus fruits, berries, kiwi, bell peppers, and leafy greens.
Minimise Cooking Losses
Opt for cooking methods that preserve vitamin C content, such as steaming or microwaving.
Avoid Excessive Alcohol and Smoking
Moderation in alcohol consumption and quitting smoking can help preserve vitamin C levels.
Supplementation
If your diet is consistently lacking in vitamin C, consider taking a vitamin C supplement under the guidance of a healthcare professional.
Vitamin C deficiency may start with subtle early symptoms, but it can lead to significant health issues if left unaddressed. This essential nutrient’s multifaceted role in immunity, collagen production, and antioxidant defence underscores its importance for overall health. By incorporating a diverse range of vitamin C-rich foods into your diet, practising healthy cooking methods, and adopting a mindful lifestyle, you can ensure that your body receives the vital vitamin C it needs to thrive and maintain optimal well-being.
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