Signs of Vitamin C Deficiency

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Vitamin C (also known as ascorbic acid and ascorbate) is a water-soluble vitamin found in citrus and other fruits and vegetables and is also sold as a dietary supplement. Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters. It is required for the functioning of several enzymes and is important for immune system function. It also functions as an antioxidant.

How Much Vitamin C do you Need?

The body doesn't make or store vitamin C, so one has to consume it every day. In most cases, eating a balanced diet can fulfill the daily requirement of Vitamin C. For adults, 90 milligrams of vitamin C per day is good enough.

If you smoke, you'll need an extra 35 milligrams of vitamin C per day to help repair the damage caused by free radicals.

Signs of Vitamin C Deficiency

Symptoms of severe vitamin C deficiency can take months to develop. Here are some signs to watch out for vitamin C deficiency:

The Best Food Sources of Vitamin C

Some of the best food sources of vitamin C include (per 100gm):

Summary

Vitamin C rapidly breaks down when exposed to heat, so raw fruits and vegetables are better sources than cooked ones. Since the body does not store large amounts of vitamin C, it is recommended to eat fresh fruits and vegetables every day.