Symptoms of Vitamin C Deficiency in Women
Vitamin C is an essential nutrient that plays a crucial role in maintaining overall health. It is vital for the absorption of iron and the production of collagen, making it particularly beneficial for women, especially during pregnancy. A deficiency in Vitamin C can lead to complications such as impaired fetal growth and brain development. The following are common symptoms associated with Vitamin C deficiency:
- Loss of appetite and weight loss.
- Feelings of fatigue and lethargy.
- Anemia.
- Muscle or joint pain.
- Swelling in various parts of the body.
- Appearance of small red spots due to bleeding.
- Gum disease and tooth loss.
- Delayed wound healing.
- Shortness of breath.
- Mood changes and depression.
Sources of Vitamin C
Vitamin C is a water-soluble vitamin that is abundantly found in various foods, particularly fruits and vegetables. Since the body cannot synthesize it, it must be obtained through dietary sources. Some rich sources of Vitamin C include:
- Kakadu plum: Each fruit contains 481 milligrams of Vitamin C.
- Red cherries: A 49-gram serving provides 822 milligrams of Vitamin C.
- Rose hip: This small, sweet, and refreshing fruit offers 119 milligrams of Vitamin C from just six berries.
- Hot chili and yellow bell peppers: Green chili contains 109 milligrams of Vitamin C, red chili contains 65 milligrams, and 75 grams of yellow bell pepper provide 137 milligrams.
- Guava: One fruit contains 126 milligrams of Vitamin C.
- Blackberries: A 56-gram serving provides 101 milligrams of Vitamin C.
- Thyme and parsley: Each 28-gram serving of thyme contains 45 milligrams of Vitamin C, which is three times higher than that of an orange. Meanwhile, two tablespoons of parsley (approximately 8 grams) offer 10 milligrams.
- Kale: One cup of chopped kale provides 80 milligrams of Vitamin C.
- Kiwi and lemon: A medium kiwi contains 71 milligrams of Vitamin C, while a lemon with skin provides around 83 milligrams.
- Broccoli or cauliflower: Half a cup of cooked cauliflower contains 51 milligrams of Vitamin C.
- American persimmons: Each fruit contains 16.5 milligrams of Vitamin C.
- Papaya: A 145-gram serving of papaya provides 87 milligrams of Vitamin C.
- Strawberries and oranges: A 152-gram serving of strawberries contains 89 milligrams, while a single orange contains 70 milligrams.
Daily Vitamin C Requirements
The daily requirement for Vitamin C varies according to age and gender. The table below outlines the recommended daily intake:
| Age Group | Daily Vitamin C Requirement |
|---|---|
| 0-6 months | 25 milligrams |
| 7-12 months | 30 milligrams |
| 1-3 years | 30 milligrams |
| 4-6 years | 30 milligrams |
| 7-9 years | 35 milligrams |
| 10-18 years | 40 milligrams |
| 19-65 years | 45 milligrams |
| Over 65 years | 45 milligrams |
| Pregnant women | 55 milligrams |
| Lactating women | 70 milligrams |