Vitamin
C, also known as 'Ascorbic Acid' is a vitamin found in various foods and is
sold as a dietary supplement. It is an essential nutrient required to repair
tissues and the enzymatic production of certain neurotransmitters. Its
deficiency can cause many serious problems as it is required for the proper development and function of
many parts of the body. It also plays an important role in maintaining proper
immune function. Vitamin C is one of many antioxidants. Antioxidants are
type of nutrients that prevents or blocks the damage caused by free
radicals. Their buildup over time is largely responsible for the aging process.
Free radicals in our body may play a role in cancer, heart disease, and
conditions like arthritis. These are some
horrifying symptoms of vitamin C deficiency.
1. Joint Pain
This is because
vitamin C play a crucial role in strengthening our joints. More importantly
joints contain a lot of the collagen that vitamin C help to produce.
2.
Healing Problem
It is the
collagen in your skin that assist your body in healing. Additionally, your
body's metabolism also plays an important role in providing a much needed
helping hand. For your wounds to heal properly you need to have vitamin C in
your body.
3.
Rough Skin
Rough skin is one
of the first symptom because of collagen production. If you don't have vitamin
C in your body, it hampers your skin.
4.
Coil-Shaped Body Hairs
Vitamin C helps
in the structure of hair. So, When you do not have enough of this nutrient in
your body, your hair tends to be bend or coil and could break easily.
5.
Fatigue
Vitamin C is also
responsible for replenishing your energy. The absence of vitamin C will likely
make your feel tired. According to one well-designed medical study from
Korea, Vitamin C significantly reduced work-associated fatigue in healthy
employees.
6. Reddish Brown Hair
Follicles
Hair Follicles
contains tiny blood vessels that supply nutrients to that area. When there
isn't enough supply of vitamin C, these blood vessels become weak and may break
easily. This is why the hair follicles turns red brown
Natural Treatments For Vitamin C Deficiency
Our
body doesn't make vitamin C on its own and does not even store it. Therefore it
is important to include plenty of Vitamin C rich foods in our daily diet.
Mostly all fruits and vegetables
contains some amount of vitamin C.
Vitamin C Rich Fruits:
- Cantaloupe
- Citrus fruits and juices, such as orange, lemon and grapefruit
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, and cranberries
- Watermelon
Vitamin C Rich Vegetables:
- Broccoli, Brussels sprouts, and cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
Recommendations:
The Recommended Dietary
Allowance (RDA) for vitamins shows how much of each vitamin people should get
each day. The RDA may be used as goals for each person. How much you
need depends on your age and gender. However, other factors, such as pregnancy
and illnesses, are also important. Hence the best way to get the daily requirement
of essential vitamins, including vitamin C, is to eat a balanced diet which
contains a variety of foods. Dietary Reference Intakes for vitamin C is as
below
Infants
0 to 6 months: 40*
milligrams/day (mg/day)
7 to 12 months: 50*
mg/day
*Adequate Intake (AI)
Children
1 to 3 years: 15 mg/day
4 to 8 years: 25 mg/day
9 to 13 years: 45 mg/day
Adolescents
Girls 14 to 18 years: 65
mg/day
Pregnant teens: 80
mg/day
Breastfeeding teens: 115
mg/day
Boys 14 to 18 years: 75
mg/day
Adults
Men age 19 and older: 90
mg/day
Women age 19 year and
older: 75 mg/day
Pregnant women: 85
mg/day
Breastfeeding women: 120
mg/day
Good information
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