Ashima Sharda Mahindra • 01 Oct 2024
Unusual Signs of Vitamin C Deficiency You Must Not Ignore; Ways To Replenish The Nutrient In Your Daily Meals
Vitamin C deficiency can occur due to a diet low in this antioxidant – with many risk factors, which include alcoholism, anorexia, severe mental illness, smoking, and even kidney dialysis
Vitamin C is among the most important nutrients that protect the body cells from damage caused by free radicals – the root cause of many dangerous diseases. Vitamin C is abundantly found in many natural plant sources like fruits and vegetables; however, its deficiency affects nearly 10 per cent of people across the world.
Vitamin C deficiency can occur due to a diet low in this antioxidant – with many risk factors, which include alcoholism, anorexia, severe mental illness, smoking, and even kidney dialysis. According to doctors, even though the symptoms of severe vitamin C deficiency take months to develop, there are some subtle signs to watch out for.
Unusual signs of vitamin C deficiency
Corkscrew-shaped body hair
If you notice hair growing in bent or coiled shapes, it can be due to vitamin C deficiency which causes defects in the protein structure of hair as it grows. Doctors say corkscrew-shaped hair is one of the hallmark signs of vitamin C deficiency and mostly these damaged hairs are more likely to break off or fall out.
Bumpy skin
Vitamin C helps in the proper production of collagen - a protein which is found in skin, hair, joints, bones, and blood vessels. If you have vitamin C deficiency, there are chances of developing a skin condition known as keratosis pilaris – which causes small, dry, rough bumps that feel like sandpaper or chicken skin. While doctors say it is often hereditary and can appear on the upper arms, thighs, buttocks, or cheeks, the condition usually goes away when you replenish your body with adequate vitamin C.
Spoon-shaped fingernails
At times you may notice spoon-shaped - are characterized by their concave shape. Also, the nails become thin and brittle and have red lines as well – making vitamin C deficiency in your body evident.
Also known as splinter hemorrhage, these red spots or vertical lines in the nail bed appear due to weakened blood vessels that rupture easily.
Painful and swollen joints
Pain and inflammation in your joints can be a symptom of many ailments – including arthritis. However, a few joints contain a lot of collagen-rich connective tissue – which also gets affected by vitamin C deficiency.
It makes you uncomfortable and is often severe enough to cause limping or difficulty walking.
Mood changes
According to experts, some of the earliest signs of vitamin C deficiency are constant mood swings, stress, depression, and extreme tiredness. These symptoms can even appear even before a full-blown deficiency develops.
Even though irritability becomes evident as one of the first symptoms, it typically resolves after just a few days of adequate intake or within 24 hours of high-dose supplementation.
Best ways to supplement vitamin C
According to dietary guidelines, the RDI for vitamin C is 90 mg for men and 75 mg for women. Doctors advise smokers to consume an additional 35 mg per day, as tobacco reduces the absorption of vitamin C and increases your body’s use of the nutrient.
Some of the best food sources of vitamin C, for every cup, include:
- Guava: 628 per cent of the RDI
- Blackcurrants: 338 per cent of the RDI
- Kiwi: 273 per cent of the RDI
- Lychee: 226 per cent of the RDI
- Lemon: 187 per cent of the RDI
- Orange: 160 per cent of the RDI
- Strawberry: 149 per cent of the RDI
- Papaya: 144 per cent of the RDI
- Broccoli: 135 per cent of the RDI
- Parsley: 133 per cent of the RDI
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