We’re frequently advised to consume fruits and vegetables rich in certain vitamins, as our bodies need these nutrients to function properly. Vitamin C is one such essential vitamin, and a deficiency can lead to a host of health problems, including a weakened immune system.
Dr John Burke, Chief Medical Officer at AXA Health Insurance, has highlighted the main signs of vitamin C deficiency to watch out for, as well as offering expert advice on how to boost your vitamin C levels this winter. One symptom he identified was dry and brittle hair, among other signs.
Vitamin C is particularly crucial during the winter months when our immune systems are battling various illnesses, including the flu, explains Dr Burke.
He said: “If left untreated it can lead to wider health conditions, such as scurvy, iron deficiency anaemia, and bone density loss.
“Scurvy is a disease that is caused by extreme vitamin C deficiency and without treatment can lead to tooth loss, chest problems, jaundice and neurological conditions.
“If spotted early, scurvy can be treated by increasing your vitamin C intake through diet. Symptoms should begin to minimise after a few days, however, if your symptoms are not improving after amending your diet, your GP may recommend vitamin C supplements.”
Symptoms of vitamin C deficiency include fatigue, swollen and painful joints, dry, rough skin, and dry, brittle hair, reports Surrey Live.
Bleeding or swollen gums, a weakened immune system, and slow-healing wounds are all signs of vitamin C deficiency. But don’t fret, there’s a way to combat these symptoms – up your intake of vitamin C-rich foods.
Dr Burke recommends citrus fruits like oranges, lemons, and grapefruits; leafy greens such as kale, spinach, and cabbages; vegetables including Brussels sprouts, broccoli, potatoes, cauliflower, and peas; fruits like bell peppers, chilli peppers, kiwis, tomatoes, and mango; and berries such as strawberries, blueberries, acerola cherries, and blackcurrants.
He advised: “Assuring that your diet is rich in foods that are high in vitamin C is the best way to boost vitamin C levels within our bodies naturally. Unlike other vitamins, our bodies can’t store vitamin C so our daily diets need to be rich in vitamin C to maintain healthy levels.”
He also warned: “People who may be at a higher risk of developing vitamin C deficiency, such as those who are pregnant or breastfeeding or have health conditions such as inflammatory bowel syndrome (IBS) and Type 1 diabetes should ensure that their diets are rich in foods containing vitamin C.”
And if you’re unsure about your vitamin C levels, he suggests: “If you need extra guidance, consult with your GP if you are worried about your vitamin C levels.”