Vitamin C is an integral part of a healthy balanced diet in this day and age. However, it wasn’t until a little over a century and a half ago that vitamin C was discovered and the mechanics behind why citrus fruits prevented scurvy was revealed. Today, we are fortunate to have a vast knowledge of vitamin C and its importance.
In this article, we’ll cover everything you need to know about vitamin C and vitamin C deficiency, including the benefits of vitamin C and the important functions it performs, the symptoms and consequences of vitamin C deficiency, and how to ensure that you are getting enough vitamin C in your diet.
The Role and Benefits of Vitamin C
Vitamin C is a nutrient that plays an important role in a wide range of bodily functions. For one, vitamin C is required for the healthy growth, development, and repair of all body tissues, including bone and muscle. Vitamin C is also necessary for the formation of collagen, the absorption of iron, wound healing, promoting a strong and healthy immune system, and maintaining healthy cartilage, bones, and teeth. Lastly, vitamin C is a powerful antioxidant that can protect against damage caused by free radicals – harmful molecules that can come from pollutants, certain foods, and even the sun’s UV rays.
Symptoms of Vitamin C Deficiency
According to a study published by The National Library of Medicine, as many as 17% of adults in the United States are vitamin C deficient. As for the symptoms of vitamin C deficiency, these can vary depending on how deficient a patient is, with scurvy being one of the most severe consequences of vitamin C deficiency and a condition that can be fatal. (Zolpidem) While scurvy is exceedingly rare in developed countries, other, milder symptoms of vitamin C deficiency are far more common, including symptoms such as:
- Weak bones
- Bleeding gums and tooth loss
- Iron deficiency anemia
- Fatigue
- Depression and mood swings
- Chronic inflammation
- Unexplained weight gain
- Poor immunity
- Painful, swollen joints
- Wounds that are slow to heal
- Dry skin
- Bruising
Along with these symptoms of vitamin C deficiency, failing to get enough vitamin C in your diet also means that you will miss out on the health benefits that vitamin C provides, such as protecting your body against damage from free radicals and ensuring that your bones and muscles are able to develop properly.
Nutritional Sources of Vitamin C
With a balanced, healthy diet, it is relatively easy to get all of the vitamin C that your body needs without having to take a vitamin C supplement. Foods that are especially rich in vitamin C include foods such as:
- Citrus fruits
- Tomatoes
- Strawberries
- White potatoes
- Bell peppers
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- Kiwi
- Cantaloupe
Looking at this list, you can see that fruits and vegetables are the best source of vitamin C. If you don’t feel like you are getting enough vitamin C in your diet and aren’t up for a change, though, taking a vitamin C supplement is also an entirely effective option as well. Vitamin C is considered one of the “safest” vitamins, meaning that most people can take large doses of vitamin C supplements without any negative effects. With that said, the recommended daily dose of vitamin C is 75mg a day for women and 90mg a day for men.
Final Thoughts
Scurvy might no longer be claiming millions of lives like it once did, but vitamin C deficiency remains a common issue even in wealthy, developed countries. If you are feeling any symptoms of vitamin C deficiency or are otherwise concerned that you might not be getting enough of this all-important nutrient, be sure to speak with your physician to determine if introducing more vitamin C rich foods into your diet and/or taking a vitamin C supplement is the right choice for you.
