Vitamin C, or ascorbic acid, is a water-soluble vitamin. Vitamin C, which can take part in many enzymatic reactions, is heat stable. It is known that vitamin C is necessary for the growth and repair of tissues in every part of the body.

Vitamin C helps heal wounds, repair and protect teeth, skin and cartilage. Vitamin C also acts as an antioxidant, helping to prevent or delay certain cancers and heart diseases in the body, fighting free radicals that can help support healthy aging.

Vitamin C Deficiency Symptoms

Vitamin C deficiency is not a very common problem nowadays. If a person does not take very little or no vitamin C (10 mg/day) for an average of one month, deficiency symptoms begin to appear.

The first symptoms of vitamin C deficiency are as follows;

• Weakness
• Tiredness
• Inflammation and bleeding of the gums

As vitamin C deficiency progresses, collagen synthesis is impaired. Then;
small bruises on the skin, joint pain, delay in wound healing, deterioration in hair structure occur.

Vitamin C deficiency also results in decreased iron absorption from plant sources. This causes iron deficiency anemia.

In scurvy, a disease caused by vitamin C deficiency; swelling, bleeding, redness of the gums can be seen. Unhealthy gums can cause tooth loss.

In advanced stages of scurvy, patients may experience depression. Today, this rare disease can result in death if left untreated.

Vitamin C Deficiency Treatment

The daily consumption amounts required to prevent vitamin C deficiency may vary depending on the vitamin and factors such as the gender, age and pregnancy of the person.

The best way to get essential vitamins is through a balanced diet that includes a wide variety of foods. In addition, taking vitamin C supplements when necessary is important in eliminating the deficiency.

The recommended amounts of vitamin C to be taken daily through a normal diet for individuals are as follows;

• Children 0 to 6 months: 40 milligrams per day
• Children 7 to 12 months: 50 milligrams per day
• Children 1 to 3 years old: 15 milligrams per day
• Children ages 4 to 8: 25 milligrams per day
• Children ages 9 to 13: 45 milligrams per day
• Women ages 14 to 18: 65 milligrams per day
• Men 14 to 18 years: 75 milligrams per day
• Women 19 years and older: 75 milligrams per day
• Men 19 years and older: 90 milligrams per day
• Pregnant women: 80/85 milligrams per day
• Breastfeeding women: 115/120 milligrams per day

Which Foods Have Vitamin C?

Studies have shown that the foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, potatoes and sweet potatoes.

Rich sources of vitamin C are also known to include dark leafy greens, cantaloupe, papaya, mango, watermelon, Brussels sprouts, cauliflower, cabbage, capsicum, raspberries, blueberries, winter squash and pineapple.