Vitamin C deficiency affects almost our entire body. Let's find out the harmful outcomes when the body is lacking vitamin c.
What is vitamin C?
Vitamin C is an essential nutrient that must be consumed constantly to prevent deficiency.
However, vitamin C deficiency is a relatively rare case in developed nations, as the fresh foods and foods that are rich in vitamin C are so diverse in these countries.
The most obvious risk factors for vitamin C deficiency are poor diet, alcoholism, loss of appetite, severe mental illness, smoking, and dialysis.
The 15 most common signs and symptoms of a vitamin C deficiency
1. Grainy skin
Vitamin C plays a vital role in the production of collagen - a protein located in connective tissues such as skin, hair, joints, bones, and blood vessels.
When vitamin C levels are too low, rough skin (also known as bumps) will form on the back of the hands-on the elbows, thighs, or buttocks due to the buildup of keratin protein inside the pores.
2. Corkscrew body hair
A deficiency of vitamin C can also cause hair to grow in the form of curls or curls under the skin due to defects that develop in the protein structure of the hair when it starts to grow.
Corkscrew hair is one of the common signs of vitamin C deficiency, but it may also be because of damaged hair that breaks or changes shape.
Hair abnormalities ordinarily resolve within a month when adequate vitamin C intake is added.
3. Follicle bright red
Hair follicles on the surface of the skin contain many small blood vessels, responsible for supplying blood and nutrients to this area. When the body is deficient in vitamin C, these tiny blood vessels become fragile, causing small bright red spots around the hair follicles.
This is called a follicular hemorrhage and is a clear sign of a serious vitamin C deficiency. Taking a vitamin C supplement usually resolves this symptom within just two weeks.
4. Spoon-shaped concave nail with red spots or lines
Spoon-shaped concave nails are characterized by a concave shape and normally thin, brittle. This happens when iron deficiency anemia is associated with vitamin C deficiency.
Red spots or red vertical lines on nails can also occur when vitamin C deficiency is caused by weak blood vessels that easily break.
5. Dry and easily damaged skin
Healthy skin contains high amounts of vitamin C, mainly in the epidermis or outer layer of skin. Vitamin C keeps the skin healthy by protecting it from the damaging effects of sunlight such as oxidation, or pollutants such as cigarette smoke, chemicals, etc.
Vitamin C also promotes collagen production, keeping the skin looking plump and youthful.
6. Easy bruising
Bruising occurs when blood vessels under the skin burst, causing blood to leak out to surrounding areas.
Easy bruising is a standard sign of vitamin C deficiency, causing the body to produce less collagen and making blood vessels weak.
Bruises that appear due to vitamin C deficiency can cover large areas of the body or appear as small purple spots under the skin.
7. The wound heals
Lack of vitamin C slows down the rate of collagen formation, making the wound heal longer.
But this only appears when a patient has a vitamin C deficiency for months.
One study has revealed that people with chronic leg ulcers are significantly more likely to lack this vitamin than those without chronic leg ulcers. In severe shortage, old wounds can even be opened again, increasing the risk of infection.
8. Pain or swelling in joints
Because joints contain collagen-rich connective tissue, they can also be affected by vitamin C deficiency.
There have been several reported examples of joint pain associated with vitamin C deficiency, which is often severe enough that patients limping or having difficulty walking.
Bleeding in the joints can also happen in people who are deficient in vitamin C, causing swelling and joint pain.
However, both of these traits can be treated with vitamin C supplements and normally resolve within a week.
9. Weak bones
Vitamin C deficiency can also impact bone health. In fact, low vitamin C consumption is associated with an increased danger of fractures and osteoporosis.
A study has found that vitamin C plays an important role in bone formation, so a deficiency can accelerate bone resorption.
Especially children's bones, which can be seriously affected by vitamin C deficiency, as they are still growing and developing.
10. Bleeding of teeth and tooth loss
Red, swollen, bleeding gums are another common sign of vitamin C deficiency. Without enough vitamin C, the gum tissue is weakened, inflammation of blood vessels, making it easier for the gums to bleed. In advanced stages, the gums may even turn purple and begin to rot.
Eventually, the teeth may fall off due to unhealthy gums to keep teeth and dentin weaker, inner calcified teeth.
11. Poor immunity
Researches explain that vitamin C accumulates inside various types of immune cells to help them resist infections and kill germs.
A deficiency of vitamin C decreases immunity and increases the chance of infection, including serious diseases such as pneumonia.actuality, many people have scurvy - a disease caused by vitamin C deficiency - eventually dying from infections due to a vulnerable immune system.
12. Anemia, persistent iron deficiency
Vitamin C deficiency and iron lack often happen together. Symptoms of iron deficiency anemia include pallor, tiredness, shortness of breathing during exercise, dry skin and hair, headaches, and spoon-shaped concave nails.
Low levels of vitamin C can contribute to iron-deficiency anemia by reducing the absorption of iron from plant-based foods, while negatively affecting iron metabolism.
Vitamin C deficiency also increases the danger of excessive bleeding, contributing to anemia.
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13. Tiredness and bad mood
Two of the earliest symptoms of vitamin C deficiency are tiredness and poor mood.
These signs can even develop as soon as the body does not receive enough vitamin C on the day.
Although tiredness and discomfort may be one of the most immediate signs, they normally go away after a couple of days of adequate vitamin C intake or within 24 hours of a high dose of vitamin C supplement.
14. Weight increase without reason
Vitamin C can assist the body to fight obesity by correcting the release of fat from cells while reducing stress hormones and reducing inflammation.
So unexplained weight increase may be a sign that your suffering from 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 people of normal weight.
15. Chronic inflammation and oxidative irritation
Vitamin C is one of the most essential water-soluble antioxidants for the body.
It helps limit cell damage by neutralizing free radicals that can cause oxidative irritation and inflammation in the body.
Oxidative stress and inflammation are associated with many chronic diseases, including heart disease and diabetes.
One study found that adults with low blood levels of vitamin C had a nearly 40% higher risk of heart failure within 15 years than those with high blood levels.
The best food source of vitamin C
The suggested daily intake (RDI) for vitamin C is 90 mg for men and 75 mg for women.
Smokers should consume an additional 35 mg per day because tobacco reduces the absorption of vitamin C and causes the body to use more extra nutrients.
Some food sources of vitamin C that are calculated per cup are:
- Acerola cherries: 2,740% of the RDI
- Guava: 628% of the RDI
- Raspberry ice: 338% of the RDI
- Sweet red peppers: 317% of the RDI
- Kiwi: 273% of the RDI
- Lychee: 226% of the RDI
- Lemons: 187% of the RDI
- Orange: 160% of the RDI
- Strawberries: 149% of the RDI
- Papaya: 144% of the RDI
- Broccoli: 135% of the RDI
- Parsley: 133% of the RDI
- Note when using vitamin C
Vitamin C quickly breaks down when exposed to heat, so raw fruits and vegetables are the best dietary source of vitamin C.
- Because the body cannot store large quantities of vitamin C, you should eat fresh fruits and vegetables every day for continuous replenishment.
Vitamin C has never held shown to be toxic, but taking more than 2,000 mg every day can cause abdominal cramps, diarrhea, and nausea, as well as raise the risk of developing oxalate kidney stones in men.
In addition, doses of vitamin C above 250 mg per day can interfere with blood or stool detection tests, so you need to stop for two weeks before taking the test.
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