What is vitamin C? What are the symptoms of vitamin C deficiency? What foods contain vitamin C?

Vitamin C, which provides the body with the antioxidants it needs, is deficient in some people. This causes serious health problems. If early action is not taken, it can lead to bad results. We have compiled for you those who are curious about vitamin C, which manifests itself with symptoms such as fatigue and sickness of the body. So what is vitamin C? What are the symptoms of vitamin C deficiency? What foods contain vitamin C? Here is the answer to all these questions…

Vitamin C is one of the important vitamins that the body needs. Deficiency of this vitamin often causes discomfort in the hair, skin and gums. Since people cannot produce vitamin C on their own, they have to get it from other foods. Vitamin C is made up of thousands of molecules. Thanks to these compounds, it has strong antioxidant and antiseptic properties. Vitamin C is found in the body where there is a lot of fluid. It supports the immune system by increasing the cell structure here. Vitamin C, which is rich in ascorbic acid, which is necessary for the cell flow of all living things, is found in many foods in nature. Experts warn that vitamin C should be taken by consuming these foods. The decrease in body resistance against diseases, especially in seasonal transitions, causes the person to experience long-term disorders. Dr. Feridun Kunak gave the recipe for the lemon and kiwi mix that eliminates vitamin C deficiency in his program:


Since the acids needed by the nerve cells are reduced, the nervous system is damaged. Due to the damaged nervous system, some complications develop in the brain. These are manifested by conditions such as headache, weakness and fatigue.

Due to the decreasing enzymes in the saliva, the gums experience swelling or bleeding due to the damage caused by the foods and toxins.

Since the skin cells are not renewed, it shows signs of bruising and bruising.

The weakening of immunity paves the way for aphthae in the mouth, lips, nose and cheeks.

There are fevers such as constant hot flashes. In some, the opposite is seen.

Bone and muscle pains increase in severity.

Acne spots do not go away and wounds heal very slowly.

Disease resistance is constantly low.


The amount of vitamin C that a 3-year-old child should take daily should be 35 milligrams.

6 years 50 milligrams

9 years old 60 milligrams

12 years old 90 milligrams

Adults aged 20 and over should take 100 milligrams of the vitamin.


Since vitamin C is a vitamin found in foods, the deficiency can be eliminated by consuming these foods. These foods are; It is found in kiwi, blueberry, orange, lemon, tangerine, green pepper, red cabbage and rose hips. It can also be found in small amounts in foods such as cress, cauliflower, arugula, broccoli, green beans and grapes. You can consume 2 glasses of orange juice to eliminate vitamin C deficiency daily. At the same time, one medium-sized kiwi meets 140% of the daily vitamin C requirement.

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It should be consumed to prevent flu diseases that increase in autumn.

Lowers high blood pressure, reducing the risk of stroke and stroke

Since it strengthens the immune system, it creates a shield against cancerous cells.

It reduces the symptoms of upper respiratory tract diseases.

Provides support in the treatment of diabetes patients.

It renews the cells on the skin surface, accelerates wounds, prevents hair loss and skin diseases.

By keeping the cells in the nervous system in balance, it reduces the rate of mental illness.

It is also good for headaches, joint pains and eye diseases.

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The most powerful food sources of vitamin C are oranges, tangerines and kiwis. However, Nutrition and Dietetics Specialist Ayşegül Yavuz emphasizes that in addition to these foods, vitamin C is high in some important foods, although their content is low.


Red peppers, which are rich in vitamin C, are also rich in vitamins A, B, E and K, as well as potassium, folate, manganese, phosphorus and magnesium. By consuming two daily, you will meet 35 percent of the body’s need for vitamin C.


A bowl of strawberries consumed daily contains about 86 grams of vitamin C. In addition, strawberry is a powerful food that has an effect on the skin and heart health. Strawberry, which contains high fiber content, is effective in weight loss.


Broccoli, which is a powerful antioxidant, reduces the rate of inflammation in the body and strengthens immunity. Experts recommend consuming it 3-4 times a week at most.


Vitamin C deficiency is eliminated by consuming two or three slices of melon, which is rich in B vitamins, potassium, magnesium, copper and flavonoids. At the same time, melon, which is very beneficial for digestion, is one-to-one for the problem of constipation.


3 medium-sized tomatoes consumed daily at breakfast not only lack vitamin C, but also increase the number of blood cells with its blood-forming feature.


Vitamin C in oil and high heat dies. However, boiled potatoes are the most beneficial method in terms of taking vitamins into the body.


By consuming lightly boiled cauliflower as a snack, it is good for vitamin C deficiency. Cauliflower provides both vitamin C and is a powerful food that helps in weight loss.

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