Think you’re getting enough vitamin C? Although serious deficiency of this vitamin is rare today, many people still do not consume the recommended daily amounts.

Up to 41% of adults do not consume enough vitamin C for optimal health. Your body can send subtle signals long before a serious problem arises.

The recommended daily intake for adult women is 75 mg, and for men 90 mg. Groups such as smokers, people who consume alcohol, the elderly and those with limited fruit and vegetable intake are particularly at risk. Nutritionists warn of four signs that you should pay attention to.

Low vitamin C intake can cause joint pain and swelling due to the weakening of collagen formation. Vitamin C is essential for the synthesis of collagen, a protein that keeps cartilage and connective tissue strong. A lack of this vitamin can increase inflammation and pain.

If you notice that you bruise more often than before, even from light blows, this could be a sign of vitamin C deficiency. It supports the healing process and protects tissues from damage, so its deficiency can slow down skin regeneration.

Vitamin C participates in the production of neurotransmitters such as serotonin, dopamine and noradrenaline. Its lack can lead to mood disorders and increase the risk of depression. If you suffer from low mood for a long time, consult a professional.

Low levels of vitamin C can cause keratin to build up in hair follicles, leading to a condition known as hyperkeratosis or “goosebumps”. The skin can become dry and rough, especially on the hands and feet.

The best way is to increase the consumption of fruits and vegetables. Aim to eat five servings a day, citrus fruits, berries, melons, tomatoes, peppers and broccoli are particularly rich sources.

Add lemon juice to soups, stews or salads. Add berries to smoothies and oatmeal.

A snack of raw peppers, one cup of red peppers contains about 142 mg of vitamin C. Although serious vitamin C deficiency is rare, it is important to listen to the signals your body is sending you.

In most cases, a varied diet rich in fruits and vegetables is sufficient.

Source: prizrenpost