Having good health is something that is always on our minds. Whenever we think of being healthy, exercise is one of the first things that we think of. Apart from exercise though, there is also the intake of a well-nourished diet with proper portions of carbohydrates, vegetables, fresh fruits, milk and milk products, and protein[1] that helps us to stay healthy.

There is another component for good health that we should keep in mind. This is a well-functioning immune system. While exercise and diet aid in boosting the immune system[2],  today let’s focus on the micronutrient Vitamin C that can boost immunity as it is involved in many parts of the immune system.[3]

Since Vitamin C is a water-soluble vitamin, it is not stored in our body and so must be taken daily through a well-balanced diet.^[1] However, many are not able to sustain a balanced diet because of hectic schedules and pressing priorities elsewhere. This can lead to nutritional deficiency. For example, a report on Vitamin C deficiency states that 73.9% of people in North India and 45.7% in South India are deficient in Vitamin C[4] .

Deficiency of Vitamin C

So, what is Vitamin C deficiency? Let’s take a look at it through the symptoms corresponding to it.

Symptoms

• Slow repairing of wounds and cuts: If you get hurt, your body needs collagen to repair the skin. The deficiency of Vitamin C slows the process of production of collagen, which slows down recovery from wounds and cuts.^[3]
• Unhealthy Skin: Vitamin C is an antioxidant and promotes collagen production, which keeps the skin healthy and wrinkle-free ^[5].
• Fatigue: People with low levels of Vitamin C tend to get tired quickly. ^[6]
• Weak Immunity: Vitamin C deficiency is linked with poor immunity leading to higher chances of infections and diseases. ^[6] My mother was prescribed Limcee Vitamin C Chewable Tablets 500mg during her post-infection recovery by our family doctor.
• Anemia: A Vitamin C deficiency may contribute to iron deficiency (anaemia) by reducing the absorption of iron from its natural sources. ^[6]

Sources of Vitamin C

You can easily prevent Vitamin C deficiency by including citrus fruits and dark green leafy vegetables in your diet. For example, oranges, papaya, lemon, strawberry, cherry, guava, broccoli, orange, kiwi, grapes, tomatoes, mustard spinach, turnip greens, Indian gooseberry, cauliflower, parsley and cabbage should be a part of your diet.

But as I mentioned earlier, getting sufficient Vitamin C from natural sources may be difficult. So, in some cases, depending on your physician’s assessment of your body’s needs, you may need Vitamin C supplementation like my physician recommended Limcee Vitamin C 500mg chewable tablet for me.

Today we learnt about the cause and effect of Vitamin C deficiency. But it’s important to note that is not the only vitamin deficiency that can occur in your body. So, take care of your vitamins intake through natural sources as much as possible. A healthy body after all is our biggest asset and we should do everything we can to care for it.

References:

1. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
2. https://www.apollohospitals.com/patient-care/health-and-lifestyle/diseases-and-conditions/scurvy/
3. https://pubmed.ncbi.nlm.nih.gov/25866299/
4. https://pubmed.ncbi.nlm.nih.gov/17921406/
5. https://www.healthline.com/nutrition/vitamin-c-deficiency-symptoms

[1] https://www1.health.gov.au/internet/publications/publishing.nsf/Content/gug-family-toc~gug-family-foods~gug-family-foods-basic

[2] https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

[3] https://www.healthline.com/nutrition/vitamin-c-benefits#6.-Boosts-immunity-

[4] https://pubmed.ncbi.nlm.nih.gov/22163038/#:~:text=Results%3A%20The%20age%2C%20sex%20and,the%20criteria%20for%20adequate%20levels.