New Delhi. Vitamin C is very important for the body. Women require 75 mg of vitamin C a day while men require 90 mg. Our body is neither able to make vitamin C itself nor store it. Therefore, to compensate for its deficiency, it becomes necessary to take Vitamin C every day in the diet.
Which people have Vitamin C deficiency?
– Vitamin C deficiency is more common in people with poor diet, kidney disease, and those who drink excessive cigarette and alcohol. When Vitamin C becomes too low in the body, some special symptoms are seen.
slow wound healing
When there is an injury, the level of Vitamin C in the blood and tissues goes down. The body needs it to make collagen. Collagen is a type of protein which works for skin repair. Vitamin C also helps neutrophils. Neutrophils are white blood cells that fight infection. Due to deficiency of Vitamin C, the body does not get all these essential things, due to which it takes a lot of time for wounds to heal.
bleeding gums, nose bleeding
Vitamin C keeps blood vessels healthy. Collagen is also necessary for the strength of teeth and gums. According to a study, bleeding from the gums of people with gum disease who ate grapes for 2 weeks stopped. Apart from this, frequent nose bleeding can also be a sign of Vitamin C deficiency.
weight gain
Many researches have found a relationship between low levels of vitamin C and increased weight, especially belly fat. When adequate amount of Vitamin C is available, body fat is converted into energy.
dry, wrinkled skin
Due to deficiency of Vitamin C the skin becomes dry and lifeless. Apart from this, wrinkles and acne also start appearing on the skin. People who take a diet rich in Vitamin C have smooth and soft skin. Vitamin C is an antioxidant that helps protect the skin from free radicals.
fatigue and irritability
Due to deficiency of Vitamin C, one feels tired and irritable all the time. A study conducted on 141 people found that they had more fatigue due to vitamin C deficiency. But within two hours of being given Vitamin C, he started feeling better. However, there can be many other reasons for fatigue and irritability.
weak immunity
Immunity becomes weak due to deficiency of Vitamin C. Because of this you may fall ill again and again and it may take a long time to recover. According to some studies, Vitamin C also helps in protecting against diseases like pneumonia and bladder infection. Apart from this, it can also reduce the chances of heart diseases and some types of cancer.
weak eyesight
If your eyes are weakening with age, they may deteriorate further due to lack of Vitamin C and other antioxidants. Consuming Vitamin C through diet reduces the chances of cataract.
scurvy disease
Many people also suffer from scurvy due to deficiency of Vitamin C. Due to this, patients start having problems like weakness, fatigue, loose teeth, weak nails, joint pain and hair fall. As the amount of Vitamin C in the body increases, these symptoms start reducing.
How to overcome Vitamin C deficiency
Foods containing Vitamin C – Its deficiency can be easily compensated through a balanced diet. The required amount of Vitamin C can be easily obtained from 1/2 cup raw red capsicum or 3/4 cup orange juice, 1/2 cup cooked broccoli. Therefore, include orange, lemon, spinach, kiwi, amla and broccoli in your diet.
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