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Vitamin c deficiency:What are the symptoms of low vitamin C?

vitamin C

Ascorbic acid (vitamin C) occurs naturally in foods such as citrus foods.Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries.
Vitamin C
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One cup of raw capsicums will provide 117mg of vitamin C, which exceeds the RDA for both men and women. A combination of a kiwi fruit (75mg of vitamin C) and a vegetable will provide all the vitamin C you need in a day.

 Vitamin C is important for bones and connective tissues, muscles, and blood vessels. Vitamin C also helps the body absorb iron, which is needed for red blood cell production.

Vitamin C deficiency (Scurvy)

Scurvy is a state of dietary deficiency of vitamin C (ascorbic acid). The human body lacks the ability to synthesize and make vitamin C and therefore depends on exogenous dietary sources to meet vitamin C needs.The body's pool of vitamin C can be depleted in 1-3 months. Ascorbic acid is prone to oxidation in vivo, and body stores are affected by environmental and lifestyle factors (eg, smoking), biological conditions (eg, inflammation, iron excess), and pathologic conditions (eg, malabsorption) that may alter its oxidation. Consumption of fruits and vegetables or diets fortified with vitamin C is essential to avoid ascorbic acid deficiency. 
Although scurvy is uncommon, it still occurs and can affect adults and children who have chronic dietary vitamin C deficiency.

Health benefits of vitamin c

1.Vitamin C is a strong antioxidant

Antioxidants act to protect the cells and limit the damage by stabilizing and mopping up free radicals. So Vitamin C, Vitamin E and Beta Carotene could help keep the body younger and protect it against serious life threatening conditions.

2.Reduce inflammation

Vitamin C is a great anti-inflammatory as well as an antioxidant that helps reduce the signs of inflammation such as rash, redness, and irritation. Topical vitamin C relieves the inflammation in various skin conditions such as acne, psoriasis.

3.Iron absorption

Vitamin C helps your body absorb non-heme iron, which is the iron found in plant foods.

Iron is a mineral that’s needed for red blood cell production. Both supplemental and dietary sources of vitamin C can help enhance the availability and absorption of iron.

4.Reduces tiredness and fatigue

Feeling tired and fatigued sometimes is normal – especially if you lead a busy lifestyle or exercise a lot. However, if you’re feeling exhausted all the time is a sure sign that your body is struggling to convert the energy you give it into action. If you are fuelling your body with the food and drink it needs and still feeling the fatigue, it could mean that your body is lacking in certain micronutrients, like vitamin C.

Weakness and fatigue are among the symptoms of a vitamin C deficiency, so it’s important to make sure you’re getting enough. A cause and effect relationship has been established between the intake of adequate levels of vitamin C and reduced tiredness and fatigue.

5.Prevent Cataracts

Vitamin C is a water-soluble antioxidant, and the eye lens is made of mostly water and some proteins. Vitamin C levels in the lens and fluid surrounding it are 10-30 times levels elsewhere.

And so water-soluble Vitamin C has a profoundly protective effect on eye function and health. In studies using lab animals, it’s been shown to protect the lens from oxidative damage from light, sugar and various drugs. Some studies also suggest Vitamin C defends against cataracts.

The Harvard School of Public Health found that women consuming 250-500 mg of Vitamin C for 10 years or more reduced by 45% their chance of cataracts. In another study, those supplementing with 300-600 mg of daily Vitamin C enjoyed a 70% risk decrease.

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