10 Warning Signs of vitamin C deficiency and how to fix ;
Vitamin C is probably one of the most talked about vitamins around … however, nearly a third of Americans are not getting enough!
A potent antioxidant , Vitamin C is known to fight free radicals in the body and plays a vital role in overall health.
In fact, vitamin C is important for our welfare that the University of Michigan Dr. Mark Moyad states that “ high blood levels of vitamin C may be the ideal nutrition marker for overall health. ”
Read on to find out if you are at risk of vitamin C, and discover what you can do about it.
Why Vitamin C is so important
in also to be a powerful antioxidant, vitamin C
- helps prevent cancer and improve the effect of anticancer drugs
- decreases the risk of stroke and heart disease
- quells inflammation in the body, reducing the risk of gout and other inflammatory conditions
- promotes healthy skin and the formation of collagen
- Naturally slows aging
- aid body in the absorption of minerals such as iron
- Lowers stress levels
- stimulates the immune system
- Improved physical performance
are you at risk for deficiency of vitamin C?
While severe vitamin C deficiency (known as scurvy) is rare, evidence suggests that many people may have low levels of the vitamin. The National Examination Survey US Health and Nutrition found 31% of the US population does not meet the estimated vitamin C.
Certain people are at greater risk than others and include
- the dependent on drugs and / or alcohol
- Those who are often subjected to very restrictive diets
- those who do not eat fruits or vegetables a day
- people with a medical condition that affects your ability to digest and absorb nutrients, such as Crohn’s disease or ulcerative colitis
- those who smoke (such as smoking affects the absorption of vitamin C from food and, because of its antioxidant effects, vitamin C is consumed faster in smokers also)
- older people can eat a less varied
- pregnant and lactating women
10 warning signs that are vitamin C deficient
issue you may be deficient in vitamin C? Here are some signs you should look out for:
1. The easy bruising
Bruising caused when small blood vessels near the surface of the skin (known as capillaries) break and leakage of red blood cells, is a natural and normal to certain injuries as a fall or a blow response.
While a certain amount of bruising is to be expected, excessive or unexplained reddish purple marks on the skin can point to a shortage of vitamin C in the diet due to weakened capillaries.
The University of Michigan Health System states that even small deficiencies of vitamin C can lead to increased bruising. They recommend that people who bruise easily should try to increase their intake of vitamin C to see if that has an effect, as consuming more vitamin C has found to reduce bruising in those not receiving enough .
2. The slow healing of wounds
If you notice your cuts and scrapes heal slowly, take a closer look at your diet. Like vitamin C is essential for the formation of collagen in the skin -. A new connective tissue that connects wound healing, failure will lead to slow healing
This link has been given recognition in the medical literature since 1937 when surgeons School Harvard Medical realized that spontaneous rupture of surgical wounds occurred in patients with low levels of vitamin C.
Along with playing a role in the formation of collagen in wound healing, vitamin C acts as a powerful antioxidant and immune system booster -., which stimulate faster healing
3. swollen and bleeding or inflamed gums
oral health problems such as swollen gums or recurrent mouth ulcers or bleeding, are often linked to suboptimal levels of vitamin C.
again, collagen is important because it supports gums. It is estimates gums become at least 20% of its collagen every day, which means regular bouts of vitamin C are vital to good teeth and gums .
Low levels of the vitamin are linked with an increased risk of gum disease that can range from simple gum inflammation to material injury soft tissue!
If untreated, low intake of vitamin C can progress and eventually lead to scurvy , a disease characterized by bleeding, oozing gums and tooth loss .
4. Dry hair and nails or split
A bright head of hair and strong nails can often be a good indicator of a balanced diet. Similarly, a lackluster hair that is dry and division can highlight a problem.
Because hair is a not essential tissue, nutrients such as vitamin C are sent to the most important organs and tissues first, before making his way to the hair. So if you have less than ideal levels of the vitamin, it is possible that your hair is suffering.
Furthermore, vitamin C is vital for iron absorption – a deficiency of which can cause loss of chronic hair slow hair growth along with brittle nails and concave .
5. Red, rough or dry skin
One of the first signs of scurvy is rough, dry skin caused by lack of collagen. Low levels of vitamin C are also related to the common skin problem, but harmless The pillar keratosis -. characterized by the presence of small lumps, discs in the arms, thighs, buttocks and face
The good news is that simply changing the intake of vitamin C-rich foods can improve the tone and texture the skin.
Studies show that diets high in vitamin C are associated with better appearance skin less wrinkles . Other research shows that vitamin C may offset some of the damage caused by the sun’s UV rays , thanks to the antioxidant activity; and may inhibit water loss from the skin, prevent dry skin.
6. Frequent nosebleeds
Over 90% of nosebleeds come from the capillaries in the front of the nose. Because adequate intake of vitamin C decreases fragility of these small blood vessels, lack of it can cause regular nosebleeds.
If you are experiencing these frequently, or at least more often than usual, do not discard an inadequate diet as the underlying cause.
If the deficiency progresses to scurvy, you can expect easily provoked bleeding from the nose and gums.
7. The poor immune function
The immune system, protecting the body against infection and disease, is strongly influenced by intake of nutrients, especially vitamin C.
Several cells of our immune system need vitamin to carry out their tasks naturally deficiency leads to a decrease of resistance against certain pathogens. Getting enough vitamin C means that our immune system is in top form for reduce risk, severity and duration of certain infectious diseases.
Despite popular opinion, however, vitamin C may not protect the common cold . While some studies say vitamin C may slightly reduce the duration of illness (but does not affect the incidence or severity), others show conflicting results.
However, getting enough vitamin C is important for overall health, especially if they are under physical stress or already have an insufficient intake of vitamin.
8. swollen and tender joints
Pain and swelling of the joints caused by inflammatory arthritis may be another sign you need to review your diet.
A 2004 study , carried out in Britain he found that people who had low levels of vitamin C were three times more likely to develop rheumatoid arthritis that those whose diets included foods rich in the vitamin.
9. Fatigue or depression
Fatigue and low mood are symptoms of many diseases , so it can be difficult to identify a specific condition based on the mere exhaustion. But when combined with other symptoms, can help identify the lack of vitamin C.
There is a known relationship between vitamin C deficiency and psychological state, Di researchers. Moreover, studies of hospitalized patients (who often have suboptimal levels of vitamin C) show a perceived improvement in mood after supplementation of vitamin C – up to 34%
10. unexplained weight gain
Too little vitamin C in the bloodstream leads to an increase in body fat and waist circumference.
In 2006, Arizona State University The researchers found that the amount of vitamin C that absorb directly affects the ability of our body to use fat as an energy source during the exercise and when at rest.
During the four weeks study , 20 obese men and women were put on a low-fat diet containing 67% of the recommended daily allowance of vitamin C. They are also randomly given either 500 mg vitamin capsule daily, or placebo C.
at the beginning of the trial, those with the lowest concentrations of vitamin C in their blood had the highest body fat mass. As a constant amount of vitamin C consumed throughout the study, vitamin C blood concentrations increased 30% in those taking vitamins and fell 27% in the control group. Falling blood concentrations, so did the participants’ ability to oxidize fat – 11%
The bottom line is, if you’re looking to lose weight, make sure you are eating your fruits and vegetables.
Correcting vitamin C deficiency
If any of the above symptoms sound familiar, a doctor’s visit is the end! Treatment may include supplementation of vitamin C or just eat foods rich in vitamin C more. Definitely not want to leave a deficiency of this vitamin unlabelled as associated health problems can be much worse with time.
long-term problems of low levels of vitamin C include
How much vitamin C do I need?
The National Institutes of Health Office of Dietary Supplements recommended men over 18 get 90 mg of vitamin C a day from their diet, while women need 75 mg (and higher if pregnant or breastfeeding). Smokers require additional 35 mg per day to counteract the harmful effects of cigarettes.
It is unlikely that an overdose of vitamin C through diet because it is a water soluble vitamin excess is eliminated from the body through urine.
However, is possible for excess vitamin C supplements that can lead to side effects as
recent research also found a link between taking vitamin C supplements and kidney stones. Men who take supplements are twice as likely develop kidney stones like men who do not take any. Those who get their vitamin C from fruits and vegetables did not run this risk. It should be noted that women were not studied here.
Because it is easier, safer and healthier to get an adequate intake of vitamin C from a balanced diet, below are some of the best dietary sources of the vitamin.
The best sources of vitamin C from food
The following foods contain high levels of vitamin C:
sweet red pepper , 1/2 cup – 95 mg orange juice , 3/4 cup – 93 mg orange , 1 medium – 70 mg grapefruit juice , 3/4 cup – 70 mg The kiwi , 1 medium – 64 mg cooked broccoli 1/2 cup – 51 mg sliced strawberries , 1/2 cup – 49 mg
green peppers, brussels sprouts, tomatoes, cantaloupe melon, cabbage, cauliflower, potatoes, papaya, spinach and green peas are also good sources of this vitamin.
As vitamin C is sensitive heat, light and oxygen, care must be taken when storing and preparing food to ensure vitamin is retained. Try to eat your products as soon as possible after cutting and stripping and enjoy a good mix of raw organic foods rich in this vitamin, as well as foods that are lightly steamed (as opposed to boiled ).
As you can see, once stored properly, a lot of fresh fruits and vegetables contain vitamin C levels stunning So if you’re hitting your target five to seven servings fresh products every day, you should have no trouble getting enough of this important nutrient super!
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