Vitamin C deficiency and scurvy are rare in developed countries like Singapore. Moreover, overt deficiency symptoms occur only if vitamin C intake falls below approximately 10mg/day for many weeks. Although through a varied diet, most people should be able to meet the Vitamin C Required Dietary Amount (RDA) or at least obtain enough to prevent scurvy, elderly, alcohol and drug abusers, food faddists, and people with malabsorption and certain chronic diseases might not obtain sufficient vitamins
- Gingivitis (inflammation of the gums) & Bleeding gums
- Decreased ability to fight infection and wound-healing rate
- Dry and splitting hair
- Easy bruising
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
Studies consistently show that smokers and passive smokers have lower plasma and leukocyte vitamin C levels than non-smokers, due in part to increased oxidative stress. For this reason, smokers and passive smokers would need 35mg more vitamin C per day than non-smokers.
Health Risks from Excessive Vitamin C
Though it is rare to to get too much Vitamin C, amounts greater than 2,000mg/day are not recommended because high doses can lead to stomach upset and diarrhea. Eating multiple servings of fresh fruits and vegetables every day will likely be sufficient for the daily recommended dietary requirement. The RDA for Vitamin C (Ascorbic Acid) for Singaporean men aged between 19 – 65 is 105mg/ day and 85mg/day for women.
A theoretical concern is that high Vitamin C intakes might cause excess iron absorption since non-heme iron absorption is enhanced by Vitamin C. In individuals with hereditary hemochromatosis, chronic consumption of high doses of vitamin C could exacerbate iron overload and result in tissue damage.
You might want to consider increasing these Top 10 foods that are highest in Vitamin C to your diet:
Find out more about What is Vitamin C, and its benefits and effects on our body and Why didn’t Eskimos get scurvy despite their traditional meat-and-fish diet?Read more
A deficiency in Vitamin A would result in getting infectious diseases and vision problems. The Recommended Dietary Allowance (RDA) of Vitamin A required for an Asian Adult is 750mcg, while a lactating Asian woman’s RDA is 1200mcg.
Meanwhile, If you get too much vitamin A, you can become sick. Over-consumption of Vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption.
Acute Vitamin A poisoning usually occurs when an adult takes several hundred thousand IUs of Vitamin A. Symptoms of chronic Vitamin A poisoning may occur in adults who regularly take more than 25,000 IU a day. Babies and children are more sensitive to vitamin A, and can become sick after taking smaller doses of Vitamin A or Vitamin A-containing products such as retinol (found in skin creams).
Large amounts of beta-carotene will not make you sick. However, increased amounts of beta-carotene can turn the skin yellow or orange. The skin color will return to normal once you reduce your intake of beta-carotene.
Include these Top 10 food rich in Vitamin A in your diet to avoid deficiency:
Find out more in What is Vitamin A?