Vitamin C plays a vital role in wound healing, fighting infections, and producing collagen, a protein that supports healthy skin, bones, and blood vessels. Primarily found in citrus fruits, a deficiency in this nutrient can lead to numerous health issues.

Scurvy typically develops after several months of vitamin C deficiency. Symptoms include fatigue, weakness, bleeding gums, easy bruising, and joint pain. Untreated scurvy can lead to severe gum disease, tooth loss, and internal bleeding. This is because vitamin C is crucial for healthy collagen production, which promotes strong blood vessels and tissues.

Anemia. Vitamin C aids the body's absorption of iron from food. Iron is essential for forming oxygen-carrying red blood cells. Insufficient vitamin C impairs iron absorption, resulting in iron-deficiency anemia. Individuals with anemia often experience fatigue, pale skin, shortness of breath, and headaches. Dietary changes can help provide both vitamin C and iron to the body.

Slow wound healing. Vitamin C is vital for collagen production, which promotes rapid wound healing. Low vitamin C levels mean cuts, bruises, and ulcers heal slowly, causing prolonged pain. This can also increase the risk of infection and other complications.

Gum disease. A lack of vitamin C can cause gingivitis, characterized by bleeding, swollen, and painful gums. In severe cases, gums may turn purple, necrose, and lead to tooth loss. A diet rich in vitamin C helps maintain healthy gums and fight bacteria.

Joint and bone problems. Vitamin C deficiency can cause joint pain and swelling due to internal bleeding within the joints. It also impacts bone health by weakening collagen, potentially leading to brittle bones, fractures, and conditions like osteoporosis. In children, a lack of vitamin C can result in delayed bone development and aches.

Skin issues. A deficiency in vitamin C leads to dry, rough, and peeling skin, a common condition known as keratosis pilaris, which manifests as small, rough bumps resembling "chicken skin". Hair may become dry and split. Small red or purple spots (petechiae) can appear on the skin due to weakened blood vessels. This condition can also cause nosebleeds.

Weakened immune system. Vitamin C is an antioxidant that helps protect cells and supports the immune system. When the body lacks this nutrient, its ability to fight infections gradually diminishes over time. Individuals with vitamin C deficiency are more susceptible to infections such as pneumonia.

Adults require approximately 70-100 mg of vitamin C daily. Pregnant and breastfeeding women need more, around 85-120 mg per day.

Le Nguyen (According to *Times of India*)