The foods you choose to make a massive impact on your body’s intake of Vitamin C.
Did you know that a lack of Vitamin C causes a life-threatening condition? Vitamin C is the body’s antioxidant that protects it from damage caused by the free radicals. These free radicals change both the cells and the DNA, leading to various illnesses.
Vitamin C deficiency is the lack of vitamin C in the body. It means that the body is not able to form new collagen that builds and maintains the body. Vitamin C deficiency will lead to breaking down the tissues in the body leading to body infection.
The cardinal features have various symptoms. Some of them are related to impaired collagen synthesis. These include;
- Bleeding Complications (in gums, nose, or wounds)
- Weight loss
- Friable gingiva, tooth loss or decay
- Bone pain and muscle pains
- Joint effusion
- Easy bruising and poor healing
Other complications are;
- Heart failure
- Entrapment neuropathies
Dietary vitamin C deficiency causes Scurvy when severe. Besides the refugees and victims of famine, older people, children with autism, fad dieters, idiosyncratic behavioral abnormalities, and alcoholics may suffer the same. However, the diagnosis may delay due to the slow identification of the illness.
Vitamin C (also known as ascorbic acid), are substances needed by the body in smaller quantity to maintain good health. Processing of vitamin C is not automatic in the body; therefore, it should be essential in your diet. The body uses it when making collagen for health purposes and to repair various tissues in the body;
- Blood vessel walls
- Ligaments and tendons
Is Vitamin C Deficiency Common?
It is quite rare; however, there is a specific group of people who are at a higher risk of vitamin C deficiency. These people include:
- Drug addicts and alcoholics may not be balancing diet
- People who are on a restrictive diet
- People in low income may miss buying foods with a higher content of vitamin C.
- Some medical conditions affect the ability of the body to absorb food: for example, ulcerative colitis and Crohn’s disease.
- Older people may be eating a less varied diet
- Those who smoke affects the body from absorbing vitamin C substance from food. Their body also uses the content faster than the non-smokers.
- Women who are pregnant and those who are breastfeeding need a higher content of vitamin C.
Solutions to Vitamin C Deficiency
Preventing vitamin C deficiency is the best way to keep off from the disease. Ensuring that you have a balanced diet that contains fruits and vegetables is core. Besides, take plenty of other foods that are rich in vitamin C to prevent this disease because prevention is better than cure.
People that suffer from vitamin C deficiency, however, tend to recover fully. When diagnosed with the illness earlier enough, treatment commences replacing the vitamin C needed by the body. The patient recovers in a short while because these symptoms usually improve faster.
Functions of vitamin C
Needed for growth and repair of tissues
- Forms protein used for making skin, ligaments, tendons, and the body’s blood vessels
- Heals wound and procedure scar tissues
- Maintain and repairs cartilage, teeth, and bones
- Aid in iron absorption
An antioxidant that blocks damages free radicals causes
- The free radicals are made either when an individual smokes tobacco (or radiation) or when the body is breaking down food
- Buildups of these free radicals with time become responsible for the aging process
- These free radicals may play a huge role in cancer, arthritis, and heart disease
Household remedy for the common cold
Constant take of vitamin C slightly shortens the cold or makes it milder. Consuming foods rich in vitamin C does not appear helpful when you are already suffering from cold. Therefore, take vitamin C before preventing the cold.
What to Eat If You Have Vitamin C Deficiency
All vegetables and fruits comprehend some quantity of vitamin C. The recommended daily allowance of vitamin C for adults is 90 mg for males, 75 mg for females, 85 mg for pregnant women, and 120 mg for women breastfeeding. The O.D.S (Office of Dietary Supplements)Smokers should take an extra 35 mg.
Fruits with the highest sources of vitamin C include:
This is a highly sweet-smelling fruit containing vitamin C and other essential nutrients good for the heart, digestion, and immune system. It is higher in vitamin C and provides the right amount of vitamin A. It prevents diarrhea, diabetes, heart health, antibacterial, among others.
Guava and its leaves are astringents rich meaning that it produces substances that tightens the body tissues. It will hence solve gum health, antimicrobial properties, improving bowels, digestion, and intestinal health. Guava also controls blood pressure naturally
The fourth most popular for a good reason is papaya. It is an excellent source of vitamin C. Papaya offers substantial amounts of mineral potassium of about 265 mg in a single cup more than other fruits.
It is not clear where the papaya originated. However, papayas are in supermarkets; hence, consumers are fortunate to get access to the fruit. The Papaya can be either used as vegetables when green or turned to a humdrum salad into refreshing meals.
Its nutritional benefit is that it contains a high volume of vitamin C content and manganese. Pineapple has a more elevated enzyme bromelain and antioxidant vitamin C that plays a healing process in the body system. Besides, Bromelain is effective in treating broken skin or wounds, strains, and sprains by reducing pain, tenderness, and swelling.
It delivers vitamin C when the body requires it through the blood. It is advisable to eat one fruit per day to maintain the vitamin C levels that your body needs. Toping up your vitamin C levels in the body daily may reduce fatigue, prevent cold, and increase the formation of collagen for skin, teeth, and bones.
It is an odd-looking tasty fruit with 50% of vitamin C daily needs. A cup of balled cantaloupe has more than 100% of the daily value recommended. The food rich in vitamin C will reduce how long some sickness will last.
It plays a role in immunity and keeping your eyes healthy. It is also rich in vitamin A, together with vitamin C playing a significant role in enhancing the eyesight.
Besides a water and sugar fruit, watermelon also has a nutrient-dense food. It decreases the chances of being obese, overall morality, heart problem, and diabetes. It also promotes both healthy complexion and hair, gives energy, and reduces weight.
Citrus fruits, especially wedges or their juice, are full of vitamin C, some fiber, and essential minerals. When cooking, sneak citrus flavors and vitamin C into your food by squeezing lime on your diet.
Strawberries (raspberries, blueberries, and cranberries)
One cup contains 84.7 mg- vitamin C and an additional healthy dose of folate to help heart health. It, also, has a substance that whitens teeth naturally.
A raw tomato is a vitamin C source and has about mg, but it is more concentrated in its juice. (120 mg and more). One 8-ounce of tomato juice glass has not less than 120 mg of vitamin C. Besides, it is rich in both vitamin A and the lycopene, which produce an antioxidant good for the heart.
Broccoli (and Brussels sprouts, and cauliflower)
These cruciferous veggies provide about 132 mg of vitamin C. It also provides a punch of substantial fiber for 30 calories per serving. The research shows that broccoli has to prevent the properties of cancer.
Spinach, cabbage, turnip greens, and other leafy greens
Raw cabbage contains antioxidants, vitamin K, fiber, and minerals and adds some bit of vitamin C to the day to day consumption. Cooked cabbage has more vitamin C despite the study showing that cooking reduces its amount in various foods. A cup of raw cabbage is 30 mg of vitamin C while cooked has almost 60 mg.
A cup serving of kale offers 80.4 mg of vitamin C. The nutrition center delivers a sizeable quantity of minerals and few fatty acids.
Green bell pepper
A cup of green bell pepper cut holds lesser vitamin C than its sisters, but at 120 mg per serving, the percentage is 200 (200%) of the daily recommended allowance. Green bell pepper, besides, provides fiber.
A cup of red bell pepper sliced contains nearly triple the vitamin C than that in an orange. Red peppers are known as a source of vitamin A that promotes the health of the patient.
They have potassium content, together with high vitamin C. Potatoes are good sources of the niacin and magnesium. People should eat potatoes with their skin (called jackets) to add fiber to the diet. Potatoes can be roasted, mashed, or sauteed.
Dangers of Excess Vitamin C
The body does not store vitamin C; therefore, there is a rare case of side effects. However, avoid extreme amounts of vitamin C higher than 2,000 mg per day. Too much of it may enhance a stomach upset or diarrhea.
Final Thoughts on Overcoming a Vitamin C Deficiency
Foods such as cereals have vitamin C added to them. Fortified means that the diet has an addition of vitamins or minerals. Check the product labels to see how much vitamin C is in the product.
Cooking, extended storage, steaming, or using the microwave to food rich in vitamin C reduces the content. Light can also reduce the vitamin C content when exposed to it. Do a lot of raw vegetables and fruits, to consume the maximum amount of vitamin C provided.
Severe Vitamin C Deficiency causes scurvy, which is a rare disorder that is irregular and has epidemics affecting people. The body does not make vitamin C; neither does it stores any for future use. Therefore, it is important to continually include plenty of foods containing vitamin C in your day to day diet.