Vitamin C is usually associated with winter when colds and viruses are more common, and it contributes to the proper functioning of the immune system. Vitamin C is essential for our health and well-being; however, many people suffer from vitamin C deficiency. The deficiency of this vitamin is often linked to low socioeconomic status, food insecurity, and limited access to nutritious foods.

In the US only, dietary intake surveys have found a higher prevalence of vitamin C inadequacy among adults (43%) compared to children and adolescents (19% for ages 2-18 years). The percentage is quite high, and considering that vitamin C can be found in numerous foods, the answer to why we present such a high level of deficiency is probably access to fresh fruits and vegetables.

The benefits of vitamin C for our body are multiple

It has an antioxidant function: Vitamin C helps protect cells from damage caused by free radicals, which are harmful molecules produced as our bodies break down food or are exposed to smoke and radiation.

It contributes to collagen synthesis: Vitamin C is essential for the synthesis of collagen, a protein that helps maintain the integrity of the skin, blood vessels, bones, and other connective tissues.

It contributes to the functioning of the immune system: Vitamin C is well known for its support to our immune system since it enhances immune cell function and helps to protect against infections.

It assists in wound healing: Vitamin C plays a substantial role in wound healing by promoting the synthesis of collagen and other connective tissues. It helps restore damaged skin and tissues, facilitates the formation of new blood vessels (angiogenesis), and enhances the function of immune cells involved in inflammation and healing processes.

It contributes to iron absorption: Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant foods) from the digestive system and facilitates its uptake by intestinal cells. This is especially important for people who consume mainly plant-based foods, as absorption of non-heme iron is less effective compared to heme iron (found in animal products).

What happens if we do not get enough vitamin C?

Our body cannot produce vitamin C on its own, and for this reason it is necessary to take it daily through our diet.

Common symptoms of vitamin C deficiency (also known as scurvy) include:

Tiredness: Feeling tired or weak is a common symptom of vitamin C deficiency.

Joint and muscle pains: Deficiency can cause joint pain and muscle weakness.

Swollen or bleeding gums: This is a classic symptom of vitamin C deficiency. The gums can swell, redden, or even bleed easily.

Dry, rough, or scaly skin: Vitamin C deficiency can lead to skin problems such as dryness, roughness, and easy bruising.

Slow wound healing: Because vitamin C is essential for wound healing, people with deficiency may experience slow healing of cuts and minor injuries as well as bruising.

Weakened immune system: Since vitamin C supports immune system function, deficiency can lead to increased susceptibility to infections.

Anemia: Severe vitamin C deficiency can lead to anemia due to reduced absorption of iron from plant foods.

Given the importance of adequate vitamin C intake, it is important to introduce into our diet foods rich in this vitamin, such as fruits and vegetables, as they contain vitamin C in large quantities. Fruits such as oranges, grapefruits, kiwis, and strawberries are rich sources of vitamin C; broccoli, bell peppers, tomatoes, and spinach are vegetables that you should implement in your diet in order to get your daily vitamin C dose.

If you feel any of the above symptoms, it may be time to consider consulting your physician in case you need to get a vitamin C supplement.