SLOWLY HEALING WOUNDS
Since vitamin C deficiency slows the rate of collagen formation, it causes wounds to heal more slowly (32).
Research has shown that people with chronic, non-healing leg ulcers are significantly more likely to be deficient in vitamin C than those without chronic leg ulcers (33).
In fact, many people with scurvy, a disease caused by v C deficiency, eventually die of infection due to their poorly functioning immune systems (43).
Vitamin C Deficiency
Acute v C deficiency leads to scurvy . The timeline for the development of scurvy varies, depending on v C body stores, but signs can appear within 1 month of little or no v C intake (below 10 mg/day) . Initial symptoms can include fatigue (probably the result of impaired carnitine biosynthesis), malaise, and inflammation of the gums . As v C deficiency progresses, collagen synthesis becomes impaired and connective tissues become weakened, causing petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, and corkscrew hairs .
Fruits and vegetables are the best sources of vitamin C (see Table 2) . Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet . Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe (see Table 2) [8,12]. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat [6,8]. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.
Find out on the final page what food sources will help you keep your v C levels high.
- Annie-Thorisdottir lose belly fat: Photo courtesy of CrossFit Inc