10 Warning Signs of Vitamin C Deficiency You Should Beware

Most people have trouble keeping their diet in check and many don't meet their recommended daily levels of essential nutrients. In fact, according to a study completed at the University of Illinois, many Americans fell short of consuming enough vitamin C. But getting enough of this essential vitamin is important for our overall well-being. In fact, high blood levels of vitamin C may be the ideal nutrition marker for overall health.   

 

Vitamin C: Why You Need It  

Vitamin C is a powerful antioxidant. But, it is also essential for many other reasons too. In fact, Vitamin C has been found to:   

 

Help prevent cancer and enhance the effect of cancer-fighting drugs 

 

Lower the risk of stroke and heart disease 

 

Quell inflammation in the body, lowering the risk of gout and other inflammatory conditions 

 

Promote healthy skin and collagen formation 

 

Slow aging, naturally 

 

Assist the body in the absorption of minerals, including iron Lower stress levels 

 

Boost the immune system 

 

Improve physical performance   

 

Are You at Risk of Vitamin C Deficiency?   

In extreme cases, severe vitamin C Deficiency is known as scurvy (a disease characterized by bleeding gums and loss of teeth) - however, this is pretty rare nowadays. Nevertheless, research has found that many people do have low levels of this vitamin, so much so that the US National Health and Nutrition Examination Survey found that 31 percent of the US population does not meet the estimated average requirement for vitamin C. Certain people, though, are more at risk for being deficient in this vitamin than others. This includes:   

 

Those dependent on drugs and/or alcohol 

 

Individuals on highly restrictive diets Individuals who do not eat fruits and vegetables daily 

 

Crohn's disease or ulcerative colitis sufferers

 

Those with a medical condition which affects their ability to digest and absorb food 

 

People who smoke - as smoking affects the absorption of vitamin C from foods 

 

People who eat less of a varied diet 

 

Pregnant and breastfeeding women 

 

Vitamin C Deficiency: The Warning Signs 

If you are concerned that you might be deficient in vitamin C, here are some signs and indications you should be on the look-out for: 

 

1. Easy bruising 

Bruising is a natural response to certain injuries - usually a fall or a knock. It is caused when small blood vessels near the skin's surface (capillaries) break and leak red blood cells. In certain situations, bruising is to be expected. Yet excessive or unexplained reddish-purple marks on the skin may point to a lack of vitamin C in the diet, due to weakened capillaries. Even minor deficiencies of vitamin C can lead to increased bruising. If this often happens to you, try to increase your dose and see if it has an effect. Studies show that consuming more vitamin C has been found to reduce the effects of bruising.   

 

 2. A wound that takes long to heal vitamin C symptoms

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 inadequate diet as the underlying cause. More often than not, nosebleeds occur when small and fragile blood vessels burst. Adequate vitamin C intake, though, decreases their fragility.  

 

7. Poor immune function 

The immune system is what helps the body protect itself 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 conducted in 2004 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 suboptimal 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. 

10 Warning Signs of Vitamin C Deficiency

Most people have trouble keeping their diet in check and many don't meet their recommended daily levels of essential nutrients. In fact, according to a study completed at the University of Illinois, many Americans fell short of consuming enough vitamin C. But getting enough of this essential vitamin is important for our overall well-being. In fact, high blood levels of vitamin C may be the ideal nutrition marker for overall health.

Vitamin C: Why You Need It  

Vitamin C is a powerful antioxidant. But, it is also essential for many other reasons too. In fact, Vitamin C has been found to: 

 

Help prevent cancer and enhance the effect of cancer-fighting drugs 

 

Lower the risk of stroke and heart disease 

 

Quell inflammation in the body, lowering the risk of gout and other inflammatory conditions 

 

Promote healthy skin and collagen formation 

 

Slow aging, naturally 

 

Assist the body in the absorption of minerals, including iron 

 

Lower stress levels 

 

Boost the immune system 

 

Improve physical performance

Are You at Risk of Vitamin C Deficiency? 

In extreme cases, severe vitamin C Deficiency is known as scurvy (a disease characterized by bleeding gums and loss of teeth) - however, this is pretty rare nowadays. Nevertheless, research has found that many people do have low levels of this vitamin, so much so that the US National Health and Nutrition Examination Survey found that 31 percent of the US population does not meet the estimated average requirement for vitamin C. Certain people, though, are more at risk for being deficient in this vitamin than others. This includes: 

 

Those dependent on drugs and/or alcohol 

Individuals on highly restrictive diets Individuals who do not eat fruits and vegetables daily 

Crohn's disease or ulcerative colitis sufferers 

Those with a medical condition which affects their ability to digest and absorb food 

People who smoke - as smoking affects the absorption of vitamin C from foods 

People who eat less of a varied diet 

Pregnant and breastfeeding women 

 

Vitamin C Deficiency: The Warning Signs 

If you are concerned that you might be deficient in vitamin C, here are some signs and indications you should be on the look-out for: 

 

1. Easy bruising  

Bruising is a natural response to certain injuries - usually a fall or a knock. It is caused when small blood vessels near the skin's surface (capillaries) break and leak red blood cells. In certain situations, bruising is to be expected. Yet excessive or unexplained reddish-purple marks on the skin may point to a lack of vitamin C in the diet, due to weakened capillaries. Even minor deficiencies of vitamin C can lead to increased bruising. If this often happens to you, try to increase your dose and see if it has an effect. Studies show that consuming more vitamin C has been found to reduce the effects of bruising.

2. A wound that takes long to heal

 

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 inadequate diet as the underlying cause. More often than not, nosebleeds occur when small and fragile blood vessels burst. Adequate vitamin C intake, though, decreases their fragility. 

 

7. Poor immune function 

The immune system is what helps the body protect itself 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 conducted in 2004 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 suboptimal 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.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

What all we know about the new coronavirus

The novel coronavirus, which is a respiratory virus, is causing worldwide panic. While we are still not sure about the true lethality of this virus, it is claiming lives and health officials are trying to contain the virus with travel restrictions and lockdowns.

The outbreak is being traced back to a market selling live poultry, seafood and animals in Wuhan, China. But the virus is now spreading in Japan, South Korea, Thailand, Singapore, Taiwan, Vietnam and the United States. Certain other countries are still evaluating probable cases. 

While the information available on this newly identified virus is not yet enough, here is a quick rundown of what we have figured...

What is coronavirus?

Coronaviruses can infect both animals and people, leading to respiratory tract illness with symptoms ranging from common cold to severe conditions like SARS (Severe Acute Respiratory Syndrome). Not many are aware that this is not the first time its outbreak has been reported. During a 2003 attack, it had killed nearly 800 people. Over a period of time, the virus particle in this category continued to change its antigenic structure, leading to the new virus.

The biggest concern is that within a short period of time many people have been affected and hospitalized. In the last 10 days, from 17, the number of affected cases have gone up to around 200+ in China followed by 5 countries including the United States. The outbreak has been observed in places like Japan, Korea, China and Thailand.

Symptoms of novel coronavirus

Coronaviruses cause upper respiratory infections like runny nose, coughing, sore throat, and may be accompanied by fever sometimes. Most people can confuse its symptoms with that of regular cold or flu virus.

In some people, the symptoms may appear mild like dry cough, fever, heavy breathing but other cases may develop viral pneumonia (and severe acute respiratory syndrome), putting their life at risk. The incubation period of the virus is not known yet and is assumed to be anywhere in the range of 10 to 14 days.

A study of the people who succumbed to the virus revealed that they were already suffering from some underlying conditions. They were either frail, had heart disease or cancer already, which basically means their immune system was compromised and their bodies could not fight the virus. However, the information coming in on the virus is rapidly changing so we cannot be completely sure.

Do we have a treatment in place?

As all coronaviruses do, this one has also come from animals but it looks like it transfers from one person to another. However, there is no treatment available at the moment. Antibiotics won't work on this one because it is a virus and antibiotics work only on bacterial infections. This needs antiviral treatment but we do not have any such treatment available that will surely work on it.

Should we Indians be worried?

According to an official  report, with the Wuhan coronavirus outbreak spreading, five persons were put under surveillance in Maharashtra soon after they returned from China to the city airport in the last 48 hours. Two of them, exhibiting mild cough and cold symptoms, were admitted to Kasturba Hospital in Chinchpokli, the city’s main isolation facility, late on Thursday as a precaution, said officials.

However, state epidemiologist Dr Pradeep Awate has said they exhibited no specific coronavirus symptoms. Two of the five passengers had been to Wuhan, the epicentre of the novel coronavirus outbreak, which has spread to several countries, including US, Thailand, Japan, South Korea and Saudi Arabia. “Those two passengers are also currently asymptomatic like the other three, who had been to other parts of China,” said Awate.

Authorities at All India Institute of Medical Sciences (AIIMS) are ready to utilise the isolation ward for the treatment of suspected cases of novel coronavirus if detected in India.

According to Dr Om Srivastava, Director Department of Infectious Diseases at Jaslok Hospital and Research Centre, “People in India along with those who are travelling across the world should be concerned about this virus as it is contagious, and it spreads rapidly. There is a need to be aware and informed without being alarmed. spreading awareness is necessary and individuals should be more careful about their day-to-day activities. If an individual experiences its symptoms, he should be immediately auctioned and consulted to the doctor without any delay as ignoring the symptoms can lead to complications. However, as of now there are no cases of Coronavirus found in India but indeed the virus has the potential to be deadly hence people need to be aware. There isn’t any need to panic as there are protocols that have been placed where airports have already started thermal screening and multi specialty hospitals have isolation units that will help one diagnose and treat the infection.”

What should you do?

To stay protected, it is important that people stay safe from any kind of pneumonia virus. Maintaining good hand hygiene is also important - wash your hands regularly and do not touch your face or mouth much. Some experts are also recommending the use of masks, however, international agencies feel that it cannot curtail the virus from traveling. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Zinc deficiency linked to hypertension

A study from the Wright State University in the US has found that zinc deficiency may contribute to hypertension. The study was conducted on mice and has found that zinc deficiency, which is a common imbalance found in patients of kidney disorders and type 2 diabetes, and the nutrient that is important in fighting bacteria and viruses, can also be linked to hypertension or high blood pressure.

Though the body does not require large amounts of zinc, a person can still be zinc deficient. Some common symptoms of zinc deficiency are lost appetite, low or slow growth, and poor immune system. If you experience these symptoms, you should get the zinc content in your body tested, and include the following food items in your diet.

Meat

Meat is one of the richest sources of zinc, and red meat particularly. However, there is a large content of zinc present in any kind of meat – lamb, pork, chicken. A serving of 100 g of beef has about 43% zinc required by the body of a man during the day. Include meat in your diet if you are zinc deficient to keep hypertension away.

Legumes

Chickpeas, lentils, kidney beans, etc. are all rich sources of zinc and should be a part of everyone's diet, especially vegetarians. 100 g of legumes contains about 12% of the total intake of zinc as required by a male body. Legumes should be eaten frequently to keep high blood pressure under control.

Seeds

Seeds like pumpkin seeds and sesame seeds are known for their quality to reduce cholesterol. They are, therefore, healthy for the heart anyway. However, since they are high in zinc, they are again really great for the heart as they help in keeping hypertension at bay. They are also rich in fibre, which is helpful in weight loss.

Dairy products

Dairy is extremely beneficial for the heart. Milk and cheese and other dairy products are also rich in zinc, which helps to keep hypertension away. Include dairy products like curd in your everyday diet to make sure your heart stays healthy. Dairy is also great for bone health.

Eggs

Eggs help in weight loss, controlling diabetes, and are also a great food item with rich zinc content to fight zinc deficiency. Eggs are extremely easy and versatile to cook, and can be easily incorporated in your diet for a healthy heart.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
                                                                                                                                                                      FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           
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