Lack of vitamins in the body: how to protect yourself from unpleasant consequences. Lack of vitamin C in the body, symptoms, what leads to? Sources of vitamin C in food

Biologically active substances, called vitamins, affect all body functions. They play an important role in work different organs and systems, perform protective and regulatory functions, participate in metabolic processes. or ascorbic acid is one of the most important bioactive substances, the deficiency of which can cause the development of the disease.

The role of vitamin C in the human body

Ascorbic acid is an essential substance that performs human body antioxidant function. The role of the vitamin is to participate in the redox processes necessary to produce energy from nutrients. In addition, acid is involved in the production of collagen, some hormones, and also promotes the absorption of other vitamins and microelements.

When absent, vitamin C is an anti-stress substance. It reduces the production of cortisol, which is a stress hormone. Its active secretion occurs due to strong physical and emotional stress on the body, as well as due to endocrine disorders.

Ascorbic acid plays a very important role in the work immune system. This vitamin significantly increases the body's resistance to various infectious diseases. In addition, the substance is useful for allergy sufferers, as it significantly reduces sensitivity to allergens, helps normalize the process of histamine production, preventing the development of acute allergic reactions.

It is believed that vitamin C is effective remedy oncological diseases. Ascorbic acid removes toxic substances from the body, increases the stability of other vitamins, and prevents the development of blood clots and deposits on the vascular walls.

In general, vitamin C is very important biologically. active substance, performing many vital functions.

Causes of vitamin deficiency

Lack of ascorbic acid - serious violation, which negatively affects the condition of the entire organism. Deficiency can be caused by various reasons, however, most often the disease develops due to the influence of a number of factors.

Symptoms and consequences of vitamin deficiency

With a lack of vitamin C there are various disorders. Deficiency can lead to the development of liver diseases, cause endocrine diseases, among which diabetes. With a lack of substance, the sensitivity of blood vessels increases, they become less elastic, fragile, and are damaged even with minor exposure. This can cause heavy bleeding, poor wound healing, and the appearance of extensive bruises.

In case of prolonged deficiency of vitamin C, scurvy develops. The main manifestations of this disease are loss of teeth, constant bleeding of the gums, pain in muscles and joints. If left untreated, the disease is fatal.

When there is a shortage, the quantity increases significantly free radicals- substances capable of causing Negative influence on healthy cells. As a result of their influence, development occurs cancerous tumors. Long-term shortage Vitamin C leads to a blood disease - anemia, which is characterized by a decrease in the concentration of other important components. Lack of vitamin in the body leads to disorders fat metabolism, which causes excess weight.

Sources of Vitamin C

To prevent ascorbic acid deficiency, you need to get 30 to 60 mg of this substance daily. During pregnancy, it is recommended to increase vitamin C intake to 70-90 mg. The best way to obtain a component is to use natural products nutrition.

Sources:

citrus products
rose hip
Walnut
cauliflower
milk
persimmon
red pepper

Use herbal products which contain vitamin C are best in the warm season, since it is during this period of time that the concentration of ascorbic acid in them is highest. In winter, it is not recommended to eat vegetables and fruits that have been frozen or canned.

During the winter season, it is recommended to regularly consume rosehip infusion. To prepare it, just mix 250 ml of boiling water and 10 g of dry fruits of this plant. The drink should steep for 15 minutes, then cool and drink. Daily use This remedy eliminates the possibility of vitamin C deficiency, strengthens the immune system and improves overall well-being.

Besides natural sources you can take synthesized ascorbic acid, which comes in tablet form. However, in in this case you should carefully monitor the dosage of vitamins to exclude the possibility of developing hypervitaminosis.

In general, treatment of vitamin C deficiency is carried out by adjusting the diet and containing synthesized ascorbic acid.

Vitamin C deficiency is a serious disorder that can cause a number of disorders and diseases. The right diet, refusal bad habits and treatment of concomitant diseases eliminates the possibility of deficiency and associated unpleasant symptoms.

Feb 8, 2017 Violetta Doctor

It is known that vitamin C promotes the formation connective tissue. And if we compare our skeleton with reinforced concrete structure building, the connective tissue is the cement mortar that holds the bricks of the walls together. Without vitamin C, connective tissue loses its ability to repair itself, and in this case, cells cannot maintain their shape and perform their functions.

Now imagine: a myocardial infarction occurs, the cells of the coronary vessels become blocked and stop supplying the heart with oxygen. Death or atrophy (death) of the heart muscle occurs. What can help? Connective tissue only. She must immediately “patch” the sore muscle, and this requires a lot of vitamin C.

Link to cholesterol

We are used to hearing that excess cholesterol is harmful. But you need to know that cholesterol is necessary brain cells. Patients with scurvy usually have very low level cholesterol in the blood. After treating such patients with vitamin C, cholesterol levels usually return to normal. Experiments have shown that healthy people the same vitamin C does not cause any changes in cholesterol levels. This allowed scientists to conclude that ascorbic acid normalizes metabolism: cholesterol levels that are too high under the influence of vitamin C are reduced, and cholesterol levels that are too low are increased. True, hematologists believe that vitamin C is not the only substance that rids arteries of excess cholesterol. For the normal functioning of our body, many other substances are required - B vitamins, unsaturated fatty acid, amino acids, mineral salts and other ingredients.

If you notice that your skin has become pale, the condition of your mucous membranes has worsened, and you have started to get sick often, you may have a lack of vitamin C in your body. You should start replenishing ascorbic acid so as not to worsen your health.

Vitamin C is one of the main microelements that helps maintain human health.

Lack of vitamin C leads to fragility of blood vessels, cessation of iron metabolism and folic acid, as well as decreased immunity. A lack of ascorbic acid in the body can occur for various reasons.

Replenish useful and essential microelement It is possible by consuming certain foods, as well as by taking vitamin-mineral complexes. Foods rich in vitamin C include citrus fruits, kiwi, rose hips, strawberries, and black currants.

Symptoms of vitamin C deficiency in adults

On early stage lack of vitamin C, the symptoms do not cause serious inconvenience. But if you do not start replenishing the deficiency in time, more serious diseases may occur. Vitamin C deficiency can be determined by the first symptoms:

Bad feeling;
The skin becomes pale;
Deterioration of the condition of the mucous membranes;
Decreased immunity, which manifests itself in frequent colds.

When the first signs of ascorbic acid deficiency appear, it is necessary to begin replenishing the element in a timely manner. You can consult a doctor who will prescribe exact dosage vitamin preparations.

Symptoms of vitamin C deficiency in children

In children, ascorbic acid deficiency manifests itself in the same way as in adults. The difference is that babies are more likely to develop vitamin C deficiency. Children's body are at risk of developing vitamin C deficiency in the fall or winter. For this reason, children can be given special vitamin complexes, but be sure to follow the dosage.

Consequences of vitamin C deficiency

When there is a deficiency of ascorbic acid in the body, a person’s immunity decreases and their blood vessels and capillaries. A lack of vitamin C leads to many diseases. Vitamin C helps in the fight against viral diseases, as well as in the treatment of cancer. There is also a high likelihood of developing scurvy, bleeding gums and joint pain if the body needs vitamin C.

Until recently, the effects of vitamins on human health were largely unknown. Renaissance researchers discovered that on ships that ate mostly salted meat and grain, great amount various diseases. Almost all diseases could be cured by switching to more varied diet. People began to suspect the presence of vitamins, tiny substances that are needed to maintain good health. Nobel Prizes received by scientists who correctly identified specific vitamins, and this allowed thousands of people to avoid death from vitamin deficiency simply by consuming certain food. Today, vitamin deficiency still occurs in developing countries or in countries where limited nutrition prevails. But centuries ago, people lived in fear of these deadly nutritional problems, the causes of which were unknown and seemed to affect people at random.

1. Beri-Beri disease (vitamin B1 deficiency)

Polyneuritis (beriberi, rice disease, vitamin deficiency) is a disease that characterizes the following symptoms: weight loss, weakness, pain, brain damage, disorders heart rate and heart failure. If vitamin deficiency is not treated, the disease is fatal. During long period time - it was an endemic (widespread) disease in Asia. Oddly enough, vitamin deficiency was observed almost exclusively among rich members of society, and was not found among the poor. Doctors were puzzled why wealthy people, eating abundant and fresh food, became victims of vitamin deficiency, because vitamin deficiency occurred due to a deficiency of nutrients, while the poor, eating very poor food, did not suffer from vitamin deficiency. As it turned out, vitamin deficiency is a deficiency of vitamin B1 (thiamine), which is found in the husk of rice grains. The rich washed their rice so well that the vitamin B1 husks were completely washed away, while the poor did not wash their rice and consumed enough vitamin B1. White bread can potentially cause vitamin deficiency, so today developed countries add vitamin B1 to White bread. Vitamin deficiency now occurs mainly in alcoholics whose health is too weak to absorb sufficient amounts of vitamin B1.

2. Pellagra (vitamin B3 deficiency)

After the discovery and development of America, settlers began to grow corn, and it subsequently spread throughout the world. Native Americans, who grew up eating corn, cooked it with the addition of lime, but the taste was unpleasant to Europeans, and they excluded lime from the process of cooking corn. Corn crops expanded and pink disease also began to spread. Symptoms of the disease, such as diarrhea, dermatitis, and dementia, were fatal. Many people believed that corn was somehow toxic and could not explain the absence of the disease among the native inhabitants of the New World. After the death of thousands of people, it was discovered that corn, although with high content carbohydrates, did not have enough vitamin B3 (niacin). Farmers who often ate only bread were susceptible to this disease. Native Americans actually use lime as a source of vitamin B3. Today it is well known that by eating a variety of foods, you get enough vitamin B3 and pink disease is easily treated.

3. Biotin (vitamin B7) deficiency

Biotin deficiency is caused by a lack of vitamin B7 (biotin). It causes rashes, hair loss, anemia and frustration mental state including hallucinations, drowsiness and depression. Vitamin B7 is found in meat, liver, milk, peanuts, and some vegetables. Biotin deficiency is quite rare, however, there has been a slight uptick in the number of cases where the idea of consuming biotin has become popular among bodybuilders. raw eggs for food. One of the proteins found in raw egg white, binds vitamin B7 and makes it difficult to absorb, leading to deficiency. Preparation egg whites makes this protein inactive. Mild biotin deficiency occurs in approximately half of all pregnant women, due to the higher intake of vitamin B7 in the body during pregnancy, supplements are available World Organization health care that is recommended for such women.

4. Scurvy (vitamin C deficiency)

Scurvy has been reported among people who were at sea for a long time. The ships, as a rule, took on board mainly food long-term storage, such as salted meat and dried grains, so the sailors ate very few fruits and vegetables, and often did without them. Scurvy causes lethargy, spots on the skin, bleeding gums, tooth loss, and fever. Scurvy is fatal. Ancient sailors could cure scurvy with various herbs. In later times, these ancient medicines were not used and their usefulness in treating scurvy was forgotten. In the 18th century, horse meat and citrus fruits were discovered to help treat scurvy, and British sailors consumed limes in such quantities that they were nicknamed "limeys" (an offensive term for English sailors and all people from England). These foods are now known to contain vitamin C, and scurvy rarely ends these days fatal as it once was. Today there are groups of people who advocate megadoses of vitamin C, which are hundreds of times higher than recommended daily requirement. None positive results has not been documented, however, there is evidence that overdose is possible, which may cause harm to health.

5. Rickets (vitamin D deficiency)

Rickets causes muscles and bones to become soft, which can cause permanent muscle and bone deformities in children. Rickets is most common in children and infants who are poorly nourished or stay indoors for long periods of time, but are now developed countries Ah, rickets is relatively rare. At breastfeeding children are at greater risk if they or their mothers do not receive sunlight in sufficient quantities and currently exist baby food to prevent the development of rickets. Rickets is caused by a deficiency of vitamin D and calcium. Vitamin D is necessary for the proper absorption of calcium when it enters the bones for their strengthening and development. Adults rarely get rickets because their bones don't grow and they don't need much calcium. Vitamin D comes from many foods, but the body can only use it if it has been converted into active form with the help of sunlight. IN last years There has been a slight increase in the number of children with rickets, perhaps due to the fact that too many of them do not leave the house for a long time.

6. Vitamin B2 deficiency

This disease is present mainly in people who suffer from malnutrition and alcoholics. The disease has characteristic signs such as a bright pink tongue, chapped lips, swelling of the larynx, bloodshot eyes and low levels of red blood cells in blood. This can eventually cause coma and death. The disease is caused by a deficiency of vitamin B2 (riboflavin), but is easily treated by eating foods rich in vitamin B2, including meat, eggs, milk, mushrooms and green leafy vegetables. Vitamin B2 is also used as an artificial color ( orange color) V food products. It is absorbed into the blood through the liver, so although an alcoholic can eat enough food rich in B2, he will not be able to use it. The real lack of vitamin B2 is quite a rare event, but about 10% of people in developed countries live in lung condition deficiency, it is believed that this occurs due to a diet consisting of highly processed foods. Chronic minor vitamin B2 deficiencies can increase the risk of minor health problems.

7. Vitamin K deficiency

Vitamin K deficiency occurs in half of all newborns worldwide. IN severe cases this causes uncontrolled bleeding and underdevelopment of the face and bones. Many hospitals give vitamin K injections to newborns to avoid more severe symptoms. Unfortunately, children born out of hospital are statistically much more deficient in vitamin K. Vitamin K is found mainly in green leafy vegetables, although gut bacteria in the human body help produce it in some quantity. Newborns do not yet have gut bacteria, so they are especially susceptible to vitamin K deficiency. In addition to newborns, vitamin K deficiency occurs in alcoholics, bulimics, strict dieters, and people with serious illnesses such as cystic fibrosis. Adults who the slightest damage bruise or bleed much more heavily than normal person, have a vitamin K deficiency, which in itself may indicate one of the more serious illnesses or disorders.

8. Vitamin B12 deficiency

Vitamin B12 deficiency (Hypocobalaminemia) was first noticed as a symptom autoimmune disease. Vitamin B12 deficiency leads to gradual deterioration of the condition spinal cord and gradual deterioration of brain function, leading to loss of sensory or motor activity. Mental disorders with gradual brain damage begin as fatigue, irritability, depression, or memory loss. As the disease progresses over several years, psychosis and various manias may appear. This disease is irreversible and is caused by a deficiency of vitamin B12. Luckily, this vitamin is easily found in meat, dairy products and eggs. Vitamin B12 is stored in the liver and can be used up for years before deficiency occurs. Vitamin B12 deficiency is most common in developing countries among people who eat little animal products. In developed countries, vegans are at risk because there is not enough vitamin B12 in plants for the human diet. Children need much more vitamin B12 than adults because they are growing, so babies who are breastfed may become deficient in vitamin B12, and as a result may suffer permanent brain damage if their mother is deficient in vitamin B12. Special supplements are recommended for people practicing all types of diets, and this is the most easy way to avoid destructive impact of this disease.

9. Paresthesia (vitamin B5 deficiency)

Vitamin B5 is found in almost every food, and vitamin B5 deficiency occurs in people who have fasted or volunteered in certain medical research, as well as in people on a restricted diet with very a small amount food. Vitamin B5 deficiency causes chronic paresthesia. Paresthesia is very similar to the numbness we sometimes experience when we say “goosebumps” or when our limbs go “numb.” This kind of sensation is completely normal, but with vitamin B5 deficiency it happens all the time. Exhausted prisoners of war sometimes reported tingling and burning sensations in their arms and legs, which are now believed to be signs of paresthesia. This disease is practically absent today and therefore most vitamin supplements do not include B5.

10. Night blindness (vitamin A deficiency)

Even the ancient Egyptians and Greeks wrote about night blindness (nyctalopia - nyctalopia). This disease makes it impossible to see at dusk, and those suffering from this disease become completely blind when night falls. The Egyptians discovered that they could cure sufferers of this disease by including liver in their diet, which contains large amounts of vitamin A, a deficiency of which causes night blindness. Vitamin A deficiency still affects one third of all children under five years of age on earth, resulting in more than half a million people suffering from the disease each year. The highest doses of vitamin A can be obtained from the liver, which in turn is very dangerous in case of overdose, and can lead to various complications. In the past, starving Antarctic explorers ate dogs but became ill when they ate too much liver. Vitamin A is found in carrots, which contain a slightly different version of vitamin A than that found in liver, and is non-toxic in high doses, although it can cause irritation and yellowing of the skin. During World War II, the Allies claimed that they ate carrots to see better, but carrots only helped maintain normal vision rather than improving it. In reality, they were deceiving the enemy in order to hide the development of military radar.

Decreased performance, headaches, frequent colds and ARVI, bleeding from the gums or constant fatigue– which of the above do you have? According to research by foreign scientists, about 80% of the world's population suffers from a deficiency of certain vitamins and almost 90% of them lack vitamin C. Such widespread hypovitaminosis of ascorbic acid is due to the fact that the body's need for vitamin C is approximately 4 times greater than that of other vitamins – 80 mg and 20 mg per day. And if residents of developed countries suffer more often from light form hypovitaminosis, then in disadvantaged areas people still die from scurvy, a disease caused sharp decline vitamin C content in the diet.

Causes and symptoms of vitamin C deficiency

Vitamin C takes part in almost all processes occurring in the body. Most of us remember that it is needed to strengthen vascular walls And normal operation immunity, but they forget that it is also necessary for the synthesis cell walls, collagen and procollagen - a structural unit of connective tissue, it is involved in the processes of absorption and metabolism of folic acid, iron, catecholamine and steroid hormones. Vitamin C stimulates the production of antibodies, helps normalize the metabolism of proteins, fats and carbohydrates, and is also “responsible” for maintaining the desired level of cholesterol in the blood. Ascorbic acid - powerful antioxidant, which neutralizes the majority harmful effects environment, thereby increasing the body's resistance to various infections, hypothermia, stress and other similar factors.

Causes of vitamin C deficiency

Unlike most warm-blooded animals, humans are not capable of synthesizing vitamin C. Healthy and well-nourished mammals are capable of producing ascorbic acid when exposed to hypothermia, stress or other negative factors environment. A person, unfortunately, cannot do this, and if there is insufficient intake of vitamin C from food or if the need for it increases, we quickly develop a lack of ascorbic acid.

Vitamin C deficiency may occur due to:

poor nutrition - a person requires from 80 to 160 mg of ascorbic acid every day, which can only be obtained from fresh vegetables, fruits, berries, herbs or freshly squeezed juices, fruit drinks and tinctures. Heat treatment and improper storage destroys up to 90% of the vitamin in vegetables and fruits. Therefore, the most common reason hypovitaminosis is a decrease in the amount of fresh vegetables and fruits in the diet;
diseases gastrointestinal tract– impaired absorption of vitamin C in the intestine can develop due to inflammatory diseases mucous membrane or chronic disorder digestion;
increased excretion of the vitamin from the body - in case of metabolic disorders, for example, in pathology thyroid gland, as well as in case of kidney disease, vitamin C can leave the body too quickly, without having time to be fully absorbed;
increased need for vitamin – the need for vitamin C increases during pregnancy, breastfeeding, infectious diseases, heavy physical labor, chronic stress or lack of sleep.

Symptoms of vitamin C deficiency

It is very important to diagnose a lack of vitamin C in the body in time, since its lack threatens not only with scurvy - today this disease is extremely rare and almost always in developing countries, but also with the appearance of a whole “bouquet of diseases”: from anemia to chronic adenoids.

Vitamin C hypovitaminosis can be suspected by the following: signs:

fast fatiguability;
decreased performance;
frequent colds;
headache;
irritability;
insomnia;
pallor skin and mucous membranes;
muscle aches;
increased bleeding.

It is very difficult to diagnose vitamin C hypovitaminosis in the first stages, since all the symptoms of a lack of ascorbic acid are general character and can be a consequence of any other hypovitaminosis or disease internal organs. Vitamin C deficiency can be distinguished from other deficiency conditions by characteristic feature – increased fragility vessels. Due to a decrease in collagen synthesis, the walls of blood vessels become weak, easily damaged and take a long time to regenerate. Clinically, this is manifested by prolonged nosebleeds, bleeding gums and fragility of capillaries - bruises constantly form on the skin, even from the most minor blows.

Chronic deficiency of vitamin C leads to the development of anemia in adults or rickets in children. A complete absence Vitamin C in the diet can cause scurvy - dangerous disease, in which muscle weakness appears, constant bleeding from the gums, characteristic spots on the skin and sharp deterioration general condition sick.

What to do if you are deficient in vitamin C

Replenish vitamin C deficiency without use medicines It's hard enough. To do this, it is necessary not only to enrich your diet, but also to change your lifestyle, since ascorbic acid is consumed in large quantities during stress, nervous experiences, due to lack of sleep and when drinking alcohol and smoking.

To avoid vitamin C deficiency need to:

eat more fresh vegetables and fruits – maximum amount Vitamin C is contained in strawberries, black currants and sorrel. Sufficient amounts of vitamin C are found in rose hips, spinach, citrus fruits, kiwi, broccoli, grapes, apples, cabbage, peppers and green peas. According to nutritionists, it is enough to eat 1 green apple or 200 grams of grapes, 1 kiwi, 1 orange or drink 1 tbsp of freshly squeezed juice daily to saturate the body with a sufficient amount of vitamin C;
give up bad habits - for people who smoke 20 cigarettes a day or drink more than 100 ml of alcohol daily, the need for vitamin C increases to 260-300 mg per day;
avoid stress and hypothermia - in such situations the body works “to exhaustion” and uses up all reserves of vitamin C;
sleep at least 7-8 hours a day - lack of sleep increases the production of stress hormones in the adrenal glands, which also causes an overconsumption of ascorbic acid.

If there is a severe deficiency of vitamin C, changing your diet and following a daily routine will not help cope with the problem. In this case, you can start taking ascorbic acid in tablets - 100-200 mg per day or use one of the proven folk remedies.