ONE in four people across the UK aren’t getting their recommended intake of a vital vitamin, according to new research – and they could be at risking a potentially life-threatening condition.
A new study has revealed nearly a quarter of older teens and adults, alongside more than one in ten children, aren’t consuming enough vitamin C.
Vitamin C is an essential nutrient and antioxidant which protects body cells and is required for optimal immune function, protecting us against colds and flu.
But the research conducted by Ulster University indicated worryingly low intakes of vitamin C across the nation.
Vitamin C intakes were below recommended levels for 11 per cent of children aged one to 10- years, 17 per cent for those aged 11 to 14 years, and 23 per cent of those aged 15 years and older.
It’s the first time vitamin C intakes have been reported for more than a decade.
The UK-wide shortfall of vitamin C intake can be attributed to increased consumption of ultra-processed foods, including ready meals, frozen desserts and fizzy drinks.
Data from the National Diet and Nutrition Survey, which the new study analysed, has shown that over 65 per cent of daily calorie intakes in adults and teenagers are made up of ultra-processed foods – which are likely to be low in nutrients, particularly vitamin C which is easily destroyed during food processing and storage.
Dietary analysis revealed that 100 per cent fruit juice and smoothies are the primary sources of vitamin C, contributing to around 30 per cent of total intake.
Fruits account for 20 per cent and raw vegetables 17 per cent, while sugar-sweetened beverages, including fizzy drinks and cordials, provide 13 per cent.
Notably, cooked fruits and vegetables did not feature as key contributors, as vitamin C is diminished during prolonged cooking.
Study author, Dr Emily Royle, said: “The findings are a cause for concern, highlighting a gap in the consumption of vitamin C-rich foods.
“Despite the wide availability of these, there’s a clear deficit of vitamin C among UK residents, worsening with age.
“Only one in ten teenagers and a third of adults are eating the recommended five-a-day of fruit and vegetables. Instead, they rely on alternative sources for their vitamin C such as fortified foods.
“A small glass of 100 per cent orange juice fulfils the daily recommendation for children and adults and never contains added sugar, yet only a third of adults and half of children drink fruit juice regularly.”
Other surprising sources of vitamin C include broccoli, with one serving at 80 grams containing over 100 per cent of adults recommended daily intake [RDI].
An 80g portion of spinach contains 47.5 per cent of an adults RDI.
One lemon contains up to 75 per cent of an adults RDI.
Dr Royale added: “Given vitamin C’s role in supporting immune health, it’s important that people boost their intakes of vitamin C-rich foods and beverages during winter and spring when colds and flu are rife.”
Vitamin C cannot be stored in the body, which is why you need it in your diet every day.
Adults aged 19 to 64 need 40mg of vitamin C a day.
If you don’t get enough vitamin C, you can develop scurvy – a condition traditionally associated with sickened sailors who had no access to fresh food supplies while at sea.
The condition can cause a range of unpleasant symptoms, including spontaneous bleeding from the gums or under the skin and a nasty rash.
Find out the full list of signs and symptoms below…
Signs of scurvy
SCURVY occurs when a person has severe vitamin C deficiency from not eating enough fruit and vegetables over a long period of time.
Symptoms may include:
- feeling very tired and weak all the time
- feeling irritable and sad all the time
- joint, muscle or leg pain
- swollen, bleeding gums (sometimes teeth can fall out)
- developing red or blue spots on the skin, usually on the legs and feet, although this may be less noticeable on brown or black skin
- skin that bruises easily
You should see a GP if you or your child are at risk of scurvy and:
- feel very tired and weak all the time
- feel irritable and sad all the time
- have joint, muscle or leg pain
- have wounds that reopen or are not healing well
Source: NHS
It’s important that scurvy is treated quickly, as without treatment, scurvy can cause serious problems and may even be life-threatening.
The NHS advises: “Mild cases of scurvy are often easily treated by adding some vitamin C to your diet, such as from fresh fruit and vegetables.
“A GP may also recommend taking vitamin C supplements (also called ascorbic acid) until you feel better.
“Most people treated for scurvy feel better within days and go on to make a full recovery.”
If your case of scurvy is more severe, your GP may refer you to a specialist for treatment, support or advice.
This may also depend on what’s causing your scurvy.
Smoking can reduce vitamin C levels, eating disorders can lead to inadequate intake, and malabsorption conditions like celiac disease, inflammatory bowel disease, and cystic fibrosis can make it hard to absorb vitamin C.
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