Vitamin C is a water soluble vitamin that is required in protein metabolism.(Shutterstock)
Vitamin C is a water soluble vitamin that is required in protein metabolism.(Shutterstock)

Vitamin C deficiency can spoil the best weight loss plan, here’s what to do

Bleeding gums, splitting hair and nose bleeds are all lesser-known symptoms of a Vitamin C deficiency. Experts tell you about its benefits, how it helps in weight loss, and how to identify the symptoms of a Vitamin C deficiency.
By Soma Das | Hindustan Times
UPDATED ON JUN 03, 2018 09:43 AM IST

If you love citrus fruits and can’t resist eating them, then chances are you are not deficient in Vitamin C. But if you are suffering from bleeding gums, or skin problems, then you may be lacking in this crucial vitamin.

Vitamin C is a water soluble vitamin that is required in protein metabolism, plays a role in wound healing, and regenerates antioxidants within the body, reduces risk of chronic diseases and can help battle high blood pressure. Vitamin C (along with vitamin A) also helps maintain eye health.

Few people know that bell peppers (capsicum) have more than 2.5 times vitamin C than the same quantity of orange. (Shutterstock)
Few people know that bell peppers (capsicum) have more than 2.5 times vitamin C than the same quantity of orange. (Shutterstock)

Best sources of Vitamin C

Some of the best sources of Vitamin C are citrus fruits as well as amla, guava, oranges, raw mango, tamarind, black currant, strawberries, citrus fruits, and fruit juices. Vegetables like red bell pepper, broccoli, kale, amaranth leaves, and mint leaves are also good sources of Vitamin C.

“Few people know that bell peppers (capsicum) have more than 2.5 times vitamin C than the same quantity of orange. Fresh amla juice has 20 times more vitamin C than the same quantity of orange juice. If sour juices and fruits do not appeal to your palate, go for pumpkin seeds and flax seeds which are amazing functional foods with decent amounts of vitamin C,” says Luke Coutinho, holistic nutritionist and founder of PureNutrition.me.

Too little of Vitamin C can increase fat reserves and waist circumference (Shutterstock)
Too little of Vitamin C can increase fat reserves and waist circumference (Shutterstock)

And Vitamin C is not just good for the skin or organs. It can also impact your weight loss efforts. “Vitamin C catalyses fat molecules to generate energy. Too little of Vitamin C can increase fat reserves and waist circumference. This is understandable as Vitamin C helps synthesise carnitine, which carries fat molecules for fat oxidation and energy generation,” says Coutinho.

Sisodia recommends an intake of 40mg to 90mg daily for optimum benefits. “Being water-soluble, it is unlikely to be harmful for the body,” says Ushakiran Sisodia, Head-Dietician, Nanavati Super Speciality Hospital.

One of the lesser-known symptoms, which is often overlooked, is bleeding gums. (Shutterstock)
One of the lesser-known symptoms, which is often overlooked, is bleeding gums. (Shutterstock)

Symptoms of Vitamin C deficiency

Interestingly, a lack of Vitamin C can be reflected from common symptoms like weakness, anaemia, and skin problems. “Vitamin C is needed for making collagen, an important component in connective tissues. A lack of this vitamin decreases immune function, reduces absorption of iron, affects metabolism of cholesterol and other body functions,” says Sisodia.

One of the lesser-known symptoms, which is often overlooked, is bleeding gums. And it’s best not to ignore it. “Scurvy is a disease caused by a deficiency in vitamin C and is characterised by swollen, bleeding gums. It can be fatal if left untreated,” says Sisodia.

Coutinho says that although a lack of Vitamin C may not immediately lead to bleeding gums, a prolonged one can cause conditions like gingivitis, which is characterised by bleeding gums.

Supplements with natural sources of Vitamin C are good options. (Shutterstock)
Supplements with natural sources of Vitamin C are good options. (Shutterstock)

Other symptoms are frequent nose bleeds, slow healing of wounds or dark pigmentation after a minor wound, pain in joints, splitting hairs, and brittle nails. “Nose bleeds are due to tiny capillaries in the nose that become more fragile due to lack of collagen and vitamin C, while dry hair is linked with lack of absorption of iron which is again catalysed by vitamin C,” says Coutinho.

Even though numerous supplements are available in the market, Sisodia says it’s best to stick to natural sources of the vitamin. But during illness, you need to take vitamin C supplements as prescribed by the doctor, she says.

Coutinho says supplements with natural sources of Vitamin C are good options and since the body does not synthesize or store the vitamin, it is important to include a sufficient daily inflow in the body through such supplements.

Follow @htlifeandstyle for more

SHARE THIS ARTICLE ON
Close
Climate extremes seen harming unborn babies in Brazil's Amazon(Pexels)
Climate extremes seen harming unborn babies in Brazil's Amazon(Pexels)

Climate change is harming unborn babies in Brazil, says research

Reuters
PUBLISHED ON MAR 02, 2021 07:46 AM IST
The findings of a new research show a connection between extreme rains and lower birth weights and even premature births in Brazil's Amazon region.
Close
Monday motivation: Malaika Arora shares steps-benefits of Anulom Vilom Pranayama(Instagram/malaikaaroraofficial)
Monday motivation: Malaika Arora shares steps-benefits of Anulom Vilom Pranayama(Instagram/malaikaaroraofficial)

Monday motivation: Malaika Arora shares steps-benefits of Anulom Vilom Pranayama

By Zarafshan Shiraz
UPDATED ON MAR 01, 2021 06:24 PM IST
  • Yoga enthusiast Malaika Arora stresses on the importance of breathing for overall wellness, lays Monday motivation by taking fitness freaks through the steps and benefits of Anulom Vilom Pranayama or Alternate Nostril Breathing exercises | Watch
Close
The photo of Jonah Hill posted by The Daily Mail(Instagram)
The photo of Jonah Hill posted by The Daily Mail(Instagram)

Jonah Hill shares body acceptance post, calls out daily for shaming him

By hindustantimes.com | Edited by Alfea Jamal, Hindustan Times, Delhi
UPDATED ON MAR 01, 2021 05:53 PM IST
American actor and comedian Jonah Hill was the subject of one such article by a leading British daily and the two time Oscar nominee decided to take it in his stride, and turned it into a post about body positivity and acceptance.
Close
Karisma Kapoor flaunts lean figure(Instagram/therealkarismakapoor )
Karisma Kapoor flaunts lean figure(Instagram/therealkarismakapoor )

Karisma Kapoor starts new month with fitness post, flaunts lean figure

By Nishtha Grover, Delhi
PUBLISHED ON MAR 01, 2021 02:28 PM IST
  • Karisma Kapoor recently took to Instagram to flaunt her toned midriff and inspired us to start the month on a fitter note and take care of our health.
Close
A team of researchers suggests three ways to more fairly and effectively distribute the vaccine so that people in poor countries get the vaccine as soon as possible.(Pixabay)
A team of researchers suggests three ways to more fairly and effectively distribute the vaccine so that people in poor countries get the vaccine as soon as possible.(Pixabay)

Researchers shed light on why Covid-19 vaccine distribution methods fall short

ANI, New York [us]
PUBLISHED ON MAR 01, 2021 01:31 PM IST
Several proposals have emerged on how to distribute the Covid-19 vaccine, but they fall short in ensuring that the vaccine is distributed fairly.
Close
Long-term, heavy coffee consumption - six or more cups a day - can increase the number of lipids (fats) in your blood to significantly heighten your risk of cardiovascular disease (CVD).(Pixabay)
Long-term, heavy coffee consumption - six or more cups a day - can increase the number of lipids (fats) in your blood to significantly heighten your risk of cardiovascular disease (CVD).(Pixabay)

Study: Too much coffee consumption can be detrimental for your heart health

ANI, Adelaide [australia]
PUBLISHED ON MAR 01, 2021 01:05 PM IST
Too much coffee could be detrimental for your heart health and could cause heart-related issues, suggest the findings of a new study.
Close
Shilpa Shetty shares steps of Yoga’s Paschimottanasana as perfect remedy for Monday blues(Instagram/theshilpashetty)
Shilpa Shetty shares steps of Yoga’s Paschimottanasana as perfect remedy for Monday blues(Instagram/theshilpashetty)

Shilpa Shetty hails Yoga’s Paschimottanasana as perfect remedy for Monday blues

By Zarafshan Shiraz
UPDATED ON MAR 01, 2021 12:59 PM IST
  • Shilpa Shetty Kundra shows how to let the positive Monday energy wash down over you by giving ‘the spine, shoulders, and hamstrings that much-needed stretch’ with Yoga’s Forward Bend Pose or Paschimottanasana | Watch
Close
In the quest for clearer, supple skin!
In the quest for clearer, supple skin!

In the quest for clearer, supple skin!

By Swati Chaturvedi
PUBLISHED ON MAR 01, 2021 12:29 PM IST
Tried every lotion, potion and serum on earth to treat the problem but still can’t get rid of adult acne. You are not alone! It’s time to get to the root of the problem. In other words, knowing what’s causing your pimples can help you clear up your skin and keep breakouts at bay.
Close
The findings were published in the open-access journal BMC Medicine. This association was not observed in early or mid-childhood.(Unsplash)
The findings were published in the open-access journal BMC Medicine. This association was not observed in early or mid-childhood.(Unsplash)

Study: Childhood obesity linked with low-quality maternal diet during pregnancy

ANI, Dublin [ireland]
PUBLISHED ON MAR 01, 2021 11:07 AM IST
A study found that children of mothers who ate a higher quality diet, low in inflammation-associated foods, during pregnancy had a lower risk of obesity and lower body fat levels in late-childhood.
Close
Study reveals rehab program key elements that could aid Covid-19 recuperation(Photo by Zach Vessels on Unsplash)
Study reveals rehab program key elements that could aid Covid-19 recuperation(Photo by Zach Vessels on Unsplash)

Study reveals rehab program key elements that could aid Covid-19 recuperation

ANI
PUBLISHED ON FEB 28, 2021 05:44 PM IST
A new research finds the most important elements of rehabilitation programs that may improve recovery for people who are hospitalised with severe Covid-19.
Close
Here's how aerobic exercise can benefit older adults with Alzheimer's dementia(Photo by Robina Weermeijer on Unsplash)
Here's how aerobic exercise can benefit older adults with Alzheimer's dementia(Photo by Robina Weermeijer on Unsplash)

Here's how aerobic exercise can benefit older adults with Alzheimer's dementia

ANI
UPDATED ON FEB 28, 2021 05:33 PM IST
According to a new research, aerobic exercise may help in slowing memory loss for older adults living with Alzheimer's dementia. Read on to know the encouraging results
Close
The research was published today in The Journal of Health Care for the Poor and Underserved.(Unsplash)
The research was published today in The Journal of Health Care for the Poor and Underserved.(Unsplash)

Study shows characteristics of high utilizers for psychiatric hospital services

ANI, Washington [us]
PUBLISHED ON FEB 28, 2021 04:07 PM IST
Dropping out of high school, having schizophrenia, or being diagnosed with a co-occurring personality disorder increases the likelihood of someone becoming a 'high utilizer' of inpatient psychiatric hospital services.
Close
The findings of the study will be published in the journal 'MIS Quarterly', a publication of the Management Information Systems Research Centre.(Pixabay)
The findings of the study will be published in the journal 'MIS Quarterly', a publication of the Management Information Systems Research Centre.(Pixabay)

Diabetes patients may witness improved health by use of mobile health apps

ANI, Washington [us]
PUBLISHED ON FEB 28, 2021 01:50 PM IST
A recent study has found that mobile health applications could benefit diabetes patients and that the use of health apps by diabetes patients could improve health outcomes and lower medical costs.
Close
Alia Bhatt's new fitness video(Instagram/sohfitofficial)
Alia Bhatt's new fitness video(Instagram/sohfitofficial)

Alia Bhatt's new hardcore workout video will leave you breathless, we bet

By Nishtha Grover, Delhi
PUBLISHED ON FEB 28, 2021 12:50 PM IST
  • A recent snippet from Alia Bhatt's gym session has gone viral on the internet and her fans are in awe of the actor and her body transformation.
Close
Aayush Sharma(Instagram)
Aayush Sharma(Instagram)

Bulked up Aayush Sharma resembles young Salman, reminisces about fitness advice

By hindustantimes.com | Edited by Alfea Jamal, Hindustan Times, Delhi
UPDATED ON FEB 28, 2021 10:57 AM IST
Revealing the reason behind his strong physique, actor Aayush Sharma on Saturday reminisced about the piece of advice he received about his body transformation.
Close
SHARE
Story Saved
OPEN APP