Look
into your diet if you have cuts and scrapes that are slow to heal.
Vitamin C is essential to the formation of collagen in the skin. This
connective tissue helps bind a healing wound, therefore a lack of it can
lead to slow healing. Vitamin C also acts as a powerful antioxidant and
immune system booster, both of which encourage faster healing.
3. Swollen, bleeding or inflamed gums
Swollen or bleeding gums or recurrent mouth ulcers are often linked to
low levels of vitamin C. Collagen plays an important role in supporting
gum health, however, it is estimated that gums turn over at least 20
percent of their collagen every day. Consuming vitamin C is therefore
vital for healthy teeth and gums. Low levels are also linked to gum disease-
ranging from gum inflammation to soft tissue damage. Low vitamin C can
progress if not addressed, which can eventually lead to scurvy.
4. Dry or splitting hair and nails
Strong nails and a shiny head of
hair are often good indicators of a healthy, balanced diet. However if
they appear to be dry and splitting, it may indicate a deeper problem.
Vitamin C usually makes its way into organs and tissues first before
moving to the hair. So, low levels of the vitamin may cause you to have
more than just a bad hair day. Vitamin C is also vital for the
absorption of iron, a deficiency which can cause chronic hair loss and
slow hair growth, as well as brittle and concave nails.
5. Red, Rough or Dry Skin
Rough and dry skin, caused by a lack of collagen is one of the first
signs of scurvy. Low levels of vitamin C are also linked to a common,
yet harmless skin condition known as keratosis pilaris, characterized by
small, hard bumps on the upper arms, thighs, buttocks and face. Adding
vitamin C to your diet can greatly improve skin tone and texture.
Studies also show that diets high in vitamin C provide better skin and
less wrinkling. Vitamin C can also offset the damage caused by the sun's
UV rays.
6. Frequent nosebleeds
If you experience frequent
nosebleeds don't dismiss an adequate diet as the underlying cause. More
often than not, nosebleeds occur due to fragile small blood vessels.
Adequate vitamin C, though, decreases their fragility.
7. Poor immune function
The immune system is what helps the body protect against infection and
disease. Consuming a diet rich in vitamin C can promote better
functioning of the immune system as several cells rely on this vitamin
to perform their tasks. Being deficient in vitamin C can therefore lead
to a reduced resistance against certain pathogens. Vitamin C may also
reduce the duration of the common cold (despite popular belief, it does
not ward it off, rather, it affects its incidence or severity).
8. Swollen and painful joints
Pain and swelling in the joints
caused by inflammatory arthritis may be another sign that you need to
check your vitamin C intake. A study in
Great Britain, found that people with low levels of vitamin C were
three times more likely to develop rheumatoid arthritis, than those
whose diets included foods rich in the vitamin.
9. Fatigue or depression
The two could be a result of many underlying illnesses and causes. However, one such cause may be a lack of vitamin C intake. Research has
indicated that there is a link between vitamin C deficiency and
psychological states. Most hospitalized patients with sub-optimal vitamin
C levels demonstrate a perceived improvement in mood after taking a
supplement, by up to 34 percent.
10. Unexplained weight gain
Not
having enough vitamin C in the bloodstream can lead to an increase in
body fat and waist circumference. A study conducted in 2006 at the
Arizona State University found that the amount of vitamin C absorbed by
the body directly affects its ability to use fat as a fuel source during
both exercise and when at rest.
The four week study was conducted on 20 obese men and women who were put
on a low-fat diet which contained 67 percent of the recommended daily
allowance of vitamin C. In a random order, some of the participants were
given a 500mg vitamin C capsule each day, or a placebo. It was found
that those with low concentrations of vitamin C in their blood had
higher body fat mass. Yet a steady amount of vitamin C concentration in
the blood resulted in the ability to oxidize fat by 11 percent.
Some Vitamin C rich foods are- amla- Indian gooseberry, one of it gives enough vitamin compared to even 1/2 kg of grapes !, other Vitamin C rich foods are- papaya, kiwi, citrus fruits, Brussel sprouts, chili peppers, pineapple, kale, strawberries, broccoli, red bell pepper, fresh coriander leaves.