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Symptoms of vitamin C deficiency, and benefits of vitamin C.

Vitamin C or ascorbic acid, it is considered one of the water-soluble vitamins, that is, it is soluble in water and not stored, and the rest is that it is excreted through the urine, and the body cannot manufacture it, and therefore it needs it continuously, and that is through eating foods Which contains it on a daily basis, and just as this vitamin is greatly affected by heat, therefore the content of foods from it decreases in the case of long periods of storage and cooking, so the best way to get it is to eat foods rich in it in its fresh form.Vitamin C is an important nutrient to support the immune system, as low vitamin C levels are associated with an increased risk of infection, while severe deficiency can cause death from infectious diseases, and vitamin C deficiency may increase the risk of anemia Due to iron deficiency by reducing iron absorption and increasing the likelihood of bleeding. The most common risk factors for vitamin C deficiency are malnutrition, alcoholism, loss of appetite, severe mental illness, smoking and dialysis, while symptoms of severe vitamin C deficiency can take months to develop, but there are some exact signs that must be paid attention to. to her.

Symptoms of a vitamin C deficiency:
 Vitamin C deficiency and bone weakness, where vitamin C deficiency can lead to bone health In fact, the decrease in vitamin C intake has been linked to an increased risk of bone fracture and fragility, and research has found that vitamin C plays a critical role in bone formation, and thus A deficiency can increase the rate of bone loss, and children's skeletons may be affected in particular by a vitamin C deficiency, as they continue to grow and develop, as it affects gum bleeding and tooth loss, as swollen red gums and bleeding are another common sign of vitamin C deficiency. Without enough vitamin C, gum tissue becomes weak, inflamed, and bleeding N that teeth fall due to unhealthy gums and weakened ivory, the internal layer of calcification of the teeth, and causes a lack of vitamin C on the immune system and leads to their weakness, and studies indicate that vitamin C accumulates inside different types of immune cells to help them fight infection and destroy the pathogens that cause For diseases, vitamin C deficiency is associated with weakened immunity and an increased risk of infection, including serious diseases such as pneumonia.
A persistent iron deficiency "anemia" is a symptom of a vitamin C deficiency:
As sometimes vitamin C deficiency and iron deficiency anemia occur together and signs of anemia due to iron deficiency include paleness, fatigue, difficulty breathing during exercise, dry skin and hair, and headache, low levels of vitamin C may help in anemia due to iron deficiency By reducing the absorption of iron from plant foods and negatively affecting iron metabolism, vitamin C deficiency also increases the risk of excessive bleeding, which can contribute to anemia, if anemia due to iron deficiency persists for a long time without clear reasons, it may be It is wise to check your vitamin C levels. Vitamin C deficiency causes fatigue and bad mood, and these symptoms can appear even before the complete deficiency develops. While fatigue and irritation may be some of the first symptoms that appear, they usually resolve after a few days of eating the appropriate quantities or     within 24 hours. High-dose supplement.

Vitamin C deficiency and unexplained weight gain:
Vitamin C may help prevent obesity by regulating the release of fat from fat cells, reducing stress hormones and a decrease in inflammation. Research has found a constant relationship between decreased vitamin C intake and excess body fat, and, interestingly, low vitamin C levels in Blood to higher amounts of belly fat, even in individuals of normal weight, while excess body fat alone is not sufficient to indicate vitamin C deficiency, it may be useful to study this after excluding other factors. Vitamin C is one of the most important water-soluble antioxidants, it helps prevent cellular damage by neutralizing free radicals that can cause oxidative stress and inflammation in the body, and stress and oxidative inflammation have been linked to many chronic diseases, including heart disease And diabetes, lower levels can be beneficial, and lower vitamin C intake has been linked to higher levels of inflammation and oxidation, as well as an increased risk of heart disease, and one study found that adults with the lowest levels of vitamin C in the blood were more 40% susceptible to infection Heart failure over 15 years compared to those who had no vitamin C deficiency.

Joint swelling and vitamin C deficiency:
Since the joints contain many connective tissues rich in collagen, they can be affected by vitamin C deficiency, and there are many reported cases of joint pain associated with deficiency of vitamin C, and are often severe enough to cause lameness or difficulty walking, as Intra-articular bleeding can also occur in people who are deficient in vitamin C, leading to swelling and additional pain. However, each of these symptoms can be treated with vitamin C supplements and usually resolved within one week. Since a lack of vitamin C slows the rate of collagen formation, it causes wounds to heal more slowly, and research has shown that "people with chronic discomfort ulcers are more likely to develop vitamin C compared to those without leg ulcers." Chronic ", as in severe cases of vitamin C deficiency, old wounds may reopen, increasing the risk of infection.
Bruises and vitamin C deficiency:
Vitamin C deficiency causes bruising, and when the blood vessels under the skin are torn, causing blood to leak into the surrounding areas, easy bruising is a common sign of vitamin C deficiency because the production of weak collagen causes weak blood vessels. The bruises may cover large areas of The body or appear as small purple spots under the skin, often easy bruising is one of the first obvious symptoms of a vitamin C deficiency and should ensure that more research is done into your vitamin C levels.

Vitamin C benefits:
Vitamin C has an effective role in performing a number of body functions, as it is considered essential in the production of collagen necessary for various tissues, including: the skin, tendons, ligaments, blood vessels, bones, and cartilage. It is also an anti-oxidant, and therefore it helps to reduce the damage caused On free radicals, several studies have indicated that vitamin C provides health benefits in several areas, including:

 Stress resistance and relieves colds:
 Where some researchers point out that "vitamin C can be beneficial for individuals who have a weakened immune system due to stress", as vitamin C is the first food item whose levels are deficient in alcoholics, smokers, and obese individuals, and therefore it can be said that its normal levels indicate To human health, and helps to reduce the effects of the common cold, as vitamin C also helps to prevent the occurrence of more serious complications, as it reduces the risk of further

complications such as pneumonia.
Reducing the risk of stroke, and fighting skin aging. One study indicated that high levels of vitamin C in the blood are associated with a lower risk of strokes by as much as 42%, and helps to fight skin aging, it has been observed that vitamin C reduces the appearance of Skin wrinkles, dry skin, and it can delay the appearance of signs of aging.

 Nutritional sources of vitamin C:
Vitamin C is available in many natural sources, including fresh fruits and vegetables. It happens that the amount of vitamin C present in food is affected during the cooking process, or when storing for long periods, although it is possible to reduce the loss of Vitamin C from cooked food, through Cooking with steam or microwave, and among the most important sources rich in vitamin C, citrus fruits including lemon, orange, tomatoes and their juice, potatoes, red and green peppers, kiwi, strawberries, melons, leafy vegetables such as broccoli and fortified grains.

Categories vulnerable to vitamin C deficiency:
 Some people may be at greater risk of vitamin C deficiency than others, and among these people are smokers, as there are many studies that smokers have lower levels of vitamin C compared to non-smokers, and this may be because of the increased oxidative stress in their bodies, so smokers are advised to increase 35 milligrams Due to their daily requirement for vitamin C compared to non-smokers, and exposure to secondhand smoke can reduce levels of vitamin C in the body as well.
  1. Infants breastfeeding boiled or evaporated milk, as both breast milk and infant milk provide sufficient amounts of vitamin C, which is the food approved for infants in most developed countries, but it is not recommended to use cow's milk for infants, because it may cause a decrease in vitamin C levels They have; cow's milk contains very little vitamin C, and high heat destroys it.
  2. People who do not follow a varied diet: Vitamin C is available in many food sources, so a varied diet provides the body with adequate amounts of Vitamin C.
  3.  People who suffer from malabsorption: Some people may suffer from wasting syndrome or intestinal absorption of food, so they may be exposed to vitamin C deficiency, and some diseases can be linked to low levels of vitamin C in the body, such as cancer and kidney disease in its stages The final.