Vitamin C and zinc are essential components that are needed for healthy bodily functions, growth and development. Vitamin C can be found in fruits, especially citrus fruits and in vegetables. Zinc can be found in meats, poultry, nuts, beans, dairy, whole grains and fortified cereals.
Vitamin C Deficiency
Vitamin C is an essential vitamin because humans cannot make this vitamin on our own -- it must be obtained through food sources. Vitamin C, also known as ascorbic acid, is responsible for healthy skin, proper brain function, digestion and immune system support. When people do not get enough vitamin C, a disease called scurvy can develop. Scurvy is characterized by hair loss, tooth loss, bleeding gums, bruising easily and joint pain, reports Oregon State Linus Pauling Institute.
Recommended Intake of Vitamin C
According to the Oregon State Linus Pauling Institute, the recommended dietary allowance of vitamin C is 90 mg a day for men over the age of 19 and 75 mg a day for women over the age of 19. Women who are pregnant should consume 85 mg a day and those who are breast feeding should consume 120 mg a day. People who smoke should also take in more vitamin C due to the stress their bodies are in from the tobacco. Male smokers should take 125 mg a day and female smokers should take 110 mg a day.
Zinc Deficiency
Zinc is a mineral that must be obtained by consuming foods with zinc. Zinc is responsible for the function of metabolism, healing of wounds, healthy development during pregnancy, supports the immune system and is needed for taste and smell, reports National Institute of Health's Office of Dietary Supplements. Zinc deficiency is characterized by a weakened immune system, stunted growth, weight loss, loss of appetite and eye and skin lesions.
Recommend Intake of Zinc
The National Institute of Health's Office of Dietary Supplements reports that the recommended dietary allowence of zinc is 11 mg for males ages 19 and older and 8 mg a day for women over the age of 19. Women who are pregnant should consume 11 mg a day and those who are breast feeding should consume 12 mg of zinc a day.
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