The first signs of vitamin C deficiency are pale or bleeding gums, slow hair growth, poorly healing wounds, and a very poor immune system.
A severe deficiency of ascorbic acid (vitamin C) can even lead to a deadly disease: scurvy. Even if there are no symptoms of deficiency, we should take vitamin C every day in preventive doses, for example, babies under one year old – 25 mg, boys from one to 10 years old – 30 mg, girls from 11 to 14 years old – 35 mg , from 15 years old – 40 mg, for women during pregnancy – 50 mg, during lactation – 70 mg. For children from 11 to 14 years old – 35 mg, from 15 years old – 40 mg.
You can read the article about the relationship between bleeding gums and lack of vitamin C.
Experts believe that as part of the prevention of vitamin C deficiency, an adult should take at least 100 mg per day with an increased dose during pregnancy and lactation.
Smokers need more vitamin C, according to studies
Smokers need to increase their intake of ascorbic acid, since each cigarette smoked destroys about 2.5 mg of vitamin C in the body, aggravating the deficiency of this trace element.
The damage caused to the body by smoking is impossible to eradicate. Components of tobacco smoke accelerate the breakdown of various vitamins in the body such as C, E, B, zinc, folic acid, beta-carotene. However, those who still cannot give up a bad habit can try to reduce the negative effects on health by following some rules of nutrition (vitamin C among them), physical culture, hygiene, and significantly slowing down the smoking process itself.
Recommended foods for smokers
It is known that the need for vitamin C among smokers is 2.5 times higher than that of others. The following products are suitable to replenish the lack of this vitamin: kiwi, citrus fruits, green apples, strawberries, blackcurrants, blueberries, lingonberries, rose hips, peppers (green varieties), cauliflower, eggplant, parsley, dill, horseradish, broccoli and spinach.
There are also multivitamin complexes designed specifically for smokers. When taking multivitamins, keep in mind that there are fat-soluble vitamins A, E, D, K, which are taken with meals, and vitamin C, which is a water-soluble vitamin, as well as B vitamins, which are taken after meals.
Vitamin C is useful for women who smoke
According to official WHO statistics, smoking during pregnancy has long been the leading cause of various types of health problems in mothers, fetuses and children in most developed countries of the world.
On average, one in five miscarriages in pregnant women in the US and UK is associated with smoking, which is also true for 7% of stillbirths.