Insufficient intake of vitamin C, especially in winter, can cause a deficiency. Here are the signs of a deficiency and what to eat or take as supplements to remedy it!
Vitamin C is essential for the proper functioning of the body. It is not made by the body. A contribution is therefore essential. It is mainly found in fruits and vegetables. It plays a role in the functioning of the immune systemin the manufacture of collagen and in the healing. Vitamin C deficiency is manifested by various symptoms that need to be spotted and managed to avoid future complications. What are the signs of a lack of vitamin C? How do we know if we are missing it? How to prevent and treat deficiency? Answers with Dr. Nina Cohen-Koubi, nutritionist.
What are the signs of a lack of vitamin C?
Significant vitamin C deficiency is manifested by:
- a big fatigue
- a risk anorexia
- of the joint pain
- a bad breath
- of the bleeding gums
- of irritability
- weakened tendons and ligaments
- dry skin
- brittle and dull hair
- bruises that appear easily (weakened blood vessels)
What are the causes of vitamin C deficiency?
Vitamin C deficiency may be linked to lack of fruits and vegetables in the diet. “We find vitamin C in red pepper, parsley, orange, blackcurrant, lemon in particular“recalls Dr. Nina Cohen-Koubi, nutritionist. Lack of vitamin C can also be caused by stress. “Vitamin C is normally absorbed by the intestines. However, when the vagus nerve is inhibited by chronic stress, intestinal absorption is less good. So, a stressed person will absorb vitamin C less well and may be in deficit“develops our interlocutor. Abdominal breathing stimulates the vagus nerve under stress. Learn to master it!
What are the consequences of a lack of vitamin C?
Vitamin C participates in the mobility of white blood cells to fight a virus. “A deficiency will weaken the immune system and will in particular cause repeated infections like a chain of colds in winter” says Dr. Cohen-Koubi. “We need vitamin C to absorb iron, especially of vegetable origin (lentils for example). A person deficient in vitamin C will not or poorly absorb plant-based iron“ emphasizes the nutritionist. It will be more subject to anemias accompanied by fatigue, pallor, dizziness…Finally, vitamin C promotes better healing. A deficiency can slow it down.
Vitamin C deficiency is diagnosed by a blood test during which a vitamin C assay is carried out. The attending physician prescribes this test depending on the symptoms mentioned.
What are the diseases caused by a lack of vitamin C?
“The scurvy is the main disease associated with extreme vitamin C deficiency“Replies our expert straight away. This disease is extremely rare today. It can be found in people with significant nutritional deficiencies. “The recommended daily dose of vitamin C is 110 mg. It can be said that the symptoms of scurvy appear after 1 to 3 months of complete deficiency“ explained to us Doctor Romain Troalen, general practitioner, in an article dedicated to the disease. The lack of vitamin C can finally cause recurrent infections (e.g. the common cold), joint pain and increases the risk of cardiovascular illnesses.
Who is most at risk of vitamin C deficiency?
The smokers who “consume” more vitamin C than the average and pregnant women are at greater risk of developing vitamin C deficiency.”Without forgetting those who do not eat (enough) fruits and vegetables!” recalls Dr. Nina Cohen-Koubi
“To fight against vitamin C deficiency, I prescribe a course of supplements between 500mg and 1g per day for 3 weeks” recommends the nutritionist doctor. We redo a blood test following this cure to check that the vitamin C level has returned to normal. The nutritionist recalls that excess vitamin C is also harmful to the body : diarrhea, stomach aches, kidney stones… “You don’t have to do not supplement without medical advice and follow the doses prescribed” supports the expert.
We integrate fruits and vegetables in our diet and we pay attention to cooking. “Vitamin C is sensitive to heat and light. It is therefore necessary that the cooking is fast (vegetables “al dente”) and over low heat so as not to lose the richness of the food in vitamin C.“
Thanks to Dr. Nina Cohen-Koubinutritionist.