Strengthen your family with a vitamin boost in winter - these causes and symptoms of vitamin C deficiency (ascorbic acid and food)
Winter brings many wonderful moments - cozy evenings, warm drinks and time together with the family. But at the same time, the cold season challenges our bodies: Less sunlight, fluctuating temperatures and the omnipresent wave of colds put the immune system under a lot of pressure.
Parents - in fact all people - know the scenario: as soon as one person catches a cold, it spreads through the whole family. The little ones bring germs with them from nursery, schoolchildren complain of constant tiredness and older people are more susceptible to infections. It is now more important than ever to cover your vitamin C requirements and optimize your vitamin C intake. How can you do this? We are happy to help you with tips!
Vitamin C is exactly the nutrient that is needed now - for a strong immune system, more energy and healthy skin.
Why vitamin C is so important right now
Our immune system faces major challenges during the darker months of the year. Less daylight affects the body's own vitamin D supply, dry heating air irritates the mucous membranes and frequent temperature changes put additional strain on the body. Quite a lot to do for our system!
It is practical that vitamin C supports the body on several levels during this time:
- Protection against free radicals: contributes to the normal function of the immune system.
- Supports collagen formation: important for skin, bones and connective tissue.
- Reduces fatigue and ensures healthy mental function.
- Promotes the body's defenses and is particularly recommended for keeping the immune system fit.
- Improves iron absorption, which is particularly important for women and children to support energy and vitality.
Incidentally, a vitamin C deficiency quickly becomes noticeable. The symptoms range from constant tiredness and increased susceptibility to infections to brittle skin. However, with the right diet, you can easily cover your daily vitamin C requirement. The vitamin C intake recommended by the German Nutrition Society (DGE) varies between 95 and 155 milligrams of vitamin C per day, depending on age, gender and lifestyle.
Recognize symptoms of a vitamin C deficiency
Do you feel that you are somehow not as fit as usual? A vitamin C deficiency often develops gradually and is not noticed immediately. The first signs may be non-specific symptoms that are easily mistaken for general exhaustion.
Chronic tiredness and fatigue
Do your energy levels remain low even after a good night's sleep? Do you drag yourself through everyday life feeling exhausted and sluggish? This could be an indication of a vitamin deficiency [1].
Increased susceptibility to infections
Do you feel like your nose is running 24/7 and when someone next to you sneezes, do you already feel a scratchy throat coming on? Frequent colds or infections can indicate an insufficient supply of vitamin C [2]. Tips against and for colds can be found here!
Slow wound healing
Do you still have that little cut on your finger that you got the other day when you were filing paper? Minor injuries or skin irritations take longer to heal when there is a deficiency [1].
Bleeding gums and sensitive mucous membranes
Are you unsure because there is blood in the sink after brushing your teeth and your mucous membranes are generally more sensitive? Vitamin C deficiency is often associated with an increased tendency to inflammation [1].
Joint and muscle pain
You always tell yourself that you are as old as you feel. But do you currently feel disproportionately older than you actually are? A deficiency can lead to a weakening of the connective tissue and cause inexplicable pain [1].
Pale, dry skin
As vitamin C is essential for collagen formation, a deficiency can result in pale, rough skin [1].
Reduced concentration and mental exhaustion
Is your patience also a little brittle at the moment? Vitamin C contributes to the functioning of the nervous system, so a deficiency can lead to concentration problems and increased irritability [1].
Gastrointestinal diseases
An insufficient vitamin C intake can also affect the digestive tract. People with chronic gastrointestinal diseases often have a reduced nutrient intake, which increases the risk of vitamin C deficiency [1].
Anyone who notices these symptoms should check their vitamin C intake and adjust it if necessary. Some of the symptoms may also indicate a zinc deficiency. Severe vitamin C deficiencies can lead to Moeller-Barlow disease, a rare form of scurvy that occurs mainly in infants and can lead to bone pain, bleeding and stunted growth.
The best sources of vitamin C
Whether for a strong immune system or clear skin, these foods containing vitamin C are an easy and delicious way to meet your daily vitamin C requirements.
- Citrus fruits (oranges, lemons, grapefruit): around 50 mg per 100 g
- Peppers (red, yellow, green): up to 140 mg per 100 g, a real immune booster
- Kiwi: 92 mg per 100 g, perfect for a fresh start to the day
- Blackcurrants: 175 mg per 100 g, particularly valuable for the immune system
- Kale & broccoli: up to 120 mg per 100 g, ideal for warming winter dishes
- Acerola cherries and rosehips: top performers with a particularly high vitamin C content
Tip: The foods with the most vitamin C are acerola cherries, rose hips and blackcurrants. These are among the most valuable sources of vitamin C.
Fresh, untreated food contains the highest vitamin C content. Long storage periods or excessive heating can lead to vitamin C losses.
How to integrate vitamin C into your everyday life
The right diet is the key to an adequate supply of vitamin C. Here are some simple ideas that can be integrated into everyday family life:
- A smoothie for breakfast with orange, kiwi and spinach is rich in vitamin C and a fresh energy boost for the day.
- Wholemeal bread with cream cheese and pumpkin seeds as a quick snack is filling and rich in nutrients.
- A warming lentil soup with paprika and lemon juice is great for cold days and full of vitamin C-rich ingredients.
- Natural yogurt with nuts, linseed and blackcurrants is a perfect snack with lots of nutrients.
- Oven-baked vegetables with broccoli, peppers and lemon dressing are full of valuable vitamins and ideal for the whole family.
- Roasted pumpkin seeds or cashew nuts as a topping for salads or soups provide an additional supply of important micronutrients.
Extra tip: If you want to make things easier for yourself, you can also use high-quality vitamin C supplements. You should pay attention to the price-performance ratio and quality.
Everything about vitamin C
What is vitamin C good for?
Vitamin C contributes to the normal function of the immune system, promotes collagen formation, supports the cells against free radicals and improves iron absorption.
What are vitamin C bombs?
Vitamin C bombs are foods with particularly high concentrations of vitamin C, such as acerola cherries, blackcurrants and rosehips.
Is ascorbic acid safe?
Yes, ascorbic acid is the chemical form of vitamin C and is considered safe in normal doses. However, in very high doses it can irritate the gastrointestinal tract. Please follow the recommended dosage of your product.
Body and immune system: How does a vitamin C deficiency manifest itself?
A vitamin C deficiency manifests itself in susceptibility to infections, constant tiredness, bleeding gums and slow wound healing.
Should I take vitamin C every day?
Yes, as vitamin C is a water-soluble vitamin, it should be taken daily with food.
How does vitamin C affect the psyche?
Vitamin C supports the formation of neurotransmitters. A good vitamin C status can have a positive effect on mood, stress management and concentration.
Food, food supplements: Which form of vitamin C is the best?
Die natürliche Form aus Lebensmitteln wird besonders gut verwertet. Welche Form von Vitamin-C-Präparaten die beste ist, hängt von Ihrem individuellen Bedürfnis ab.
The natural form from food is particularly well utilized. Which form of vitamin C supplements is best depends on your individual needs.
Buffered vitamin C or ester C is suitable for sensitive stomachs. For maximum absorption, liposomal vitamin C is a good choice as it is optimally absorbed by the body. Do you value natural origin? Then acerola or camu camu are ideal for you. For a cheap and simple supplement, it is best to choose ascorbic acid.
What should not be taken with vitamin C?
Vitamin C can improve iron absorption, but should not be taken at the same time as high doses of zinc or copper, as it can affect the absorption of these minerals.
How quickly can a vitamin C deficiency be remedied?
A slight deficiency can be compensated for within a few days to weeks by increasing your vitamin C intake through food or vitamin C tablets.
Sources
[1] https://www.msdmanuals.com/vitamin-c-mangel
[2] https://pmc.ncbi.nlm.nih.gov/PMC8423507
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