vitamin C is known to fight free radicals in the body and plays a vital role in overall health.
In addition to being a powerful antioxidant, vitamin C:
- Helps prevent cancers and enhances the effect of cancer-fighting drugs
- Lowers the risk of stroke and heart disease
- Quells inflammation in the body, lowering the risk of gout and other inflammatory conditions
- Promotes healthy skin and collagen formation
- Naturally slows aging
- Assists the body in the absorption of minerals such as iron
- Lowers stress levels
- Boosts the immune system
- Improves physical performance
Certain people are more at risk than others and include:
- Those dependent on drugs and/or alcohol
- Those who frequently go on highly restrictive diets
- Those who do not eat fruits or vegetables daily
- Those with a medical condition which affects their ability to digest and absorb food, like Crohn’s disease or ulcerative colitis
- Those who smoke (as smoking affects the absorption of vitamin C from foods and, because of its antioxidant effects, vitamin C is consumed more quickly in smokers too)
- Older people who may eat a less varied diet
- Pregnant and breastfeeding women
Warning Signs of vitamin C deficiency
Easy Bruising
Bruising, caused when small blood vessels near the skins surface (known as capillaries) break and leak red blood cells, is a natural and normal response to certain injuries like a fall or a knock.
While a certain amount of bruising is to be expected, excessive or unexplained reddish-purple marks on the skin may point to a shortage of vitamin C in the diet due to weakened capillaries.
Slow Wound Healing
If you notice your cuts and scrapes are slow to heal, have a closer look at your diet. As vitamin C is essential to the formation of collagen in the skin – a new connective tissue that binds a healing wound, a lack will lead to slow healing.
Swollen, Bleeding or Inflamed Gums
Oral health problems, like swollen or bleeding gums or recurrent mouth ulcers, are often linked to suboptimal levels of vitamin C.
Again, collagen is important as it supports the gums. It is estimated that gums turn over at least 20% of their collagen every day, meaning regular intake of vitamin C are vital for good teeth and gums.
Dry or Splitting Hair and Nails
A shiny head of hair and strong nails can often be a good indicator of a balanced diet. Likewise, a lackluster mane that is dry and splitting may highlight a problem.
Because hair is a non-essential tissue, nutrients such as vitamin C are sent to more important organs and tissues first, before making their way to the hair. So if you have less than ideal levels of the vitamin, you may find your hair is suffering.
Red, Rough or Dry Skin
One of the first signs of scurvy is rough and dry skin caused by a lack of collagen. Low levels of vitamin C are also linked to the common but harmless skin problem keratosis pilaris – characterized by the presence of small, hard bumps on the upper arms, thighs, buttocks and face.
Poor Immune Function
The immune system, our bodys protection against infection and disease, is strongly influenced by the intake of nutrients, particularly vitamin C.
Several cells in our immune system need the vitamin to perform their tasks so naturally a deficiency leads to a reduced resistance against certain pathogens. Getting enough vitamin C means that our immune system will be in tip-top shape to reduce the risk, severity and duration of certain infectious diseases.
Fatigue or Depression
Fatigue and low mood are symptoms of so many illnesses, so it can be hard to identify a specific condition based on exhaustion alone. But when coupled with other symptoms, it may help to identify a lack of vitamin C.
Unexplained Weight Gain
Too little vitamin C in the bloodstream leads to an increase in body fat and waist circumference.
Your Health Is Our concern!
Mawuena Workartey/ghanahospitals.org
