Vitamin C is among the essential micronutrients that are necessary for optimal function. With the ongoing spread of COVID-19 and rampant flu season, it is gaining more popularity.
Vitamin C deficiency is not very common in the more developed countries, perhaps because of the abundance of fresh produce. Furthermore, supplements and certain foods additionally incorporate vitamin C to provide people sufficient quantities. Hence, you will see only 7% of people lacking in it.
Currently, the RDA recommends ninety milligrams of vitamin C in a day for men and women from age nineteen and above. How do you figure if you are getting enough of it in a day or lacking somewhere?
While most symptoms of this deficiency develop in months, you can watch out for some other signs.
1. Body Hair
One subtle sign of vit C lacking in your body is corkscrew-shaped body hair. If you notice your hair growing in coiled or bent shapes, know that your protein structure is suffering defeats.
2. Bumpy, Rough Skin
Vit C is essential for your collagen production: the abundant protein in your connective tissues. These consist of your blood vessels, bones, joints, hair, and skin. When you run low on vit C, you will likely develop skin conditions, including keratosis pilaris, with bumpy chicken skin on your buttocks, thighs, and upper arms.
3. Damaged, Dry Skin
Sufficient amounts of vit C in your body will keep your skin healthy and supple. The outer layer or epidermis will glow and be smooth. The essential function of vit C is to protect your skin against the sun’s oxidative damage.
Additionally, collagen production combines to plump up and revitalize your skin. When all that lacks in your body from a deficiency, your skin will turn dry and rough.
4. Fingernails with Lines, Red Spots, and Spoon Shape
If you note thin, brittle, and concave-shaped nails, they are likely a sign of vit C deficiency. Even your nail beds may develop vertical lines and red spots when the blood cells weaken and rupture.
Some Other Signs You’re Not Getting Enough Vitamin C
Some other signs could also be indicators of a deficiency. These include:
- Joint and muscle aches
- Weight loss
- Irritability
- Weakness
- Fatigue
- Loose teeth
- Brittle and dry hair
- Bruising and bleeding
- Your gums may change color or turn purple. You may even note bleeding or swelling frequently.
- Poor wound healing
- Anemia
- Scurvy
Best Sources of Vitamin C
If you’re looking for the best vit C sources to increase your intake, consume more of the following foods.
- Parsley
- Broccoli
- Papaya
- Strawberry
- Orange
- Lemon
- Lychee
- Kiwifruit
- Sweet red pepper
- Black currents
- Guava
- Acerola cherry
You must also note that vit C does not take heat very well and breaks down if you expose it to heat. Hence, you’ll be much better off consuming raw vegetable fruits for vit C intake than cooking the sources.
You must also remember that your body cannot store large amounts of vit C at a time. Hence, the best practice is to eat lots of fresh produce daily.
Final Thoughts on Vitamin C
You can find plentiful amounts of vit C in fresh vegetables and fruits. While a deficiency of it is not very common, it is possible if you don’t consume the right foods. Some signs can help you catch the deficit at the earliest.