Vitamin C, also known as ascorbic acid, is most commonly associated with citrus fruits and was the first vitamin to be chemically produced.
(Added 15 February 2020: And apparently, all vitamin C supplements in the US come from China. Or used to.) It is on WHO's List of Essential Medicines. Because it is water-soluble, vitamin C needs to be consumed on a daily basis for optimal health. Also, cooking lowers the vitamin C content, by about
1/3, so eating fresh fruits and vegetables whenever possible is best.
Currently,
vitamin C deficiency most commonly occurs among the severely malnourished, especially in refugee camps, where up to 45% of the population may be affected. But even in developed countries today it affects 5% of individuals. Severe vitamin C deficiency, scurvy, is rarely seen in the developed world.
Historically,
throughout the 15th through 19th centuries, it was assumed and planned that half the sailors would die from scurvy. During the 18th century,
when Britain was engaged in wars the world over, sailors were far more likely to die from disease, and especially scurvy, than in battle. And
that's the way it's been throughout history. Disease and famine always
kill more people than battle. Also worth mentioning is that throughout
this period, sailors and naval surgeons (the ships' doctors) were
convinced that citrus fruits could prevent scurvy. The formally trained physicians, who knew more because they went to school, disregarded the evidence because it didn't conform to their ideas of disease.
Initial
signs of vitamin C deficiency, which take from five to twenty weeks to
appear, include fatigue, red gums, easy bruising and bleeding, joint
pain, and rough, bumpy skin. As time goes on and a diet devoid of
vitamin C continues to be consumed any of the following may be
observed: corkscrew-shaped body hair (but these are brittle and may
fall out before being observed); bright red hair follicles; spoon-shaped
fingernails and red spots or lines in the nail bed; wounds very slow to
heal; bleeding gums; and teeth falling out. Ultimately, scurvy is
fatal if left untreated.
Fortunately, the symptoms of scurvy are completely reversible. While meeting the minimum recommended daily allowances of vitamin C (as generally is found in five servings of fruits and vegetables per day) is needed for optimal health, very little is needed to prevent scurvy. Just a tablespoon of fresh bell pepper or juice from half a lemon will do the job.
Genetic
or other conditions that increase the risk for vitamin C deficiency
include anorexia, alcoholism, smoking, dialysis, Crohn's disease,
ulcerative colitis, and severe mental illness.
In
addition to citrus fruits, other common sources of vitamin C include
fruits such as berries, melons, tomatoes, and pineapple; vegetables such
as spinach, kale, broccoli, cabbage, potatoes, and bell peppers (which
are actually much higher in vitamin C than citrus fruits); fresh milk;
and herbs such as rose hips, pine needles, juniper needles, and wheat
grass.
Links to related posts:
Dietary Deficiency and Consequences--Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5, B6, B7
Vitamin B9
Vitamin B12
Vitamin D
Calcium
Iodine
Iron
Magnesium
Potassium
Zinc
For further reading:
https://patient.info/health/vitamin-c-deficiency-leaflet (Accessed on 11 January 2019)
https://www.healthline.com/nutrition/vitamin-c-deficiency-symptoms (Accessed on 11 January 2019)
https://draxe.com/vitamin-c-foods/ (Accessed on 11 January 2019)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197848/ (Accessed on 11 January 2019)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197848/ (Accessed on 11 January 2019)
© 2019, PrepSchoolDaily.blogspot.com
20 february 2019
Jennifer, you mentioned wheat grass as a source of Vitamin C. I have read that wheat sprouts are a good source, too. That only makes sense. Sprouting wheat is easy. Imagine how many sailors in the sail and wooden ship era could have avoided scurvy if wheat sprouts were served once a day.
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