In recent years, there have been an increasing number of cases of scurvy. Yes, scurvy and yes, here in the USA! So, who does this happen to and more importantly, why?
When I think of scurvy, the first thing that pops into my head are Sailors and Pirates! Sailors and Pirates spent months at sea with a very uninspired diet and very limited access to fresh fruit and vegetables.
Sound familiar? Replace ‘months at sea’ with ‘time poor’ and it sounds like a growing number of households.
But what is scurvy? How do you catch it?
Let’s clear that up: you don’t catch scurvy from anyone or anything else. It’s all to do with what you eat or don’t eat.
What causes scurvy?
Basically, scurvy is a result of a lack of Vitamin C. It has some hideous effects on the human body such as bleeding or swollen gums, loss of hair, wounds that won’t heal, exhaustion, anaemia and even loose teeth.
Americans nicknamed British sailors ‘limeys’ because they had to drink lime or lemon juice to prevent scurvy. Want to know more?
But it worked, and the sailors avoided the ravages of scurvy.
In the twenty-first century with access to fresh fruit and vegetables all year round, how does anyone in America develop scurvy? Is it because of a lack of money? Possibly. More likely it is a dietary choice.
The average American eats five meals a week prepared by a commercial outlet, most probably a fast food restaurant. Known as fast food, these meals will typically be high in calories and low in nutrition.
Time poor, some people will skip breakfast or lunch and grab a coffee and a pastry. More empty calories!
When you spend $25-$50 each week per person on take-away, it eats into the amount left for buying fresh fruit and vegetables. Many families will buy ready-made snacks to pack into lunch boxes. Chopping up fresh fruit is messy and eating it can be messier! Who needs that, right?
We want everything to be compact, easy to store, easy to transport and easy to use. Some food stores are already going the way of pre-packaged everything so that you don’t have to worry.
With all this convenience, we sometimes forget that our bodies need a variety. We get stuck in a rut. The last thing you want after a busy day at work is to argue with a child about what they are having for dinner. It is often easier just to give them what they want rather than what they need. Adults too can fall into the same trap.
Some fast food outlets have incredible deals with fried this or fried that but to buy a salad to go with it might push the cost up too much. A big bucket of fried chicken pieces feeds more than a small bowl of salad. It’s economics!
When you look at what you have eaten this week, did you get your recommended daily intake (RDI) of Vitamin C? Did the rest of your family? Do you know that the amount of Vitamin C required by your body depends on your age and sex?
| Age | RDI of Vitamin C in mg |
| Birth – 3yrs | 15 |
| 4 – 8yrs | 25 |
| 9 – 13yrs | 45 |
| 14 – 18yrs | 70 |
| 19yrs onwards | 80-90 |
| Pregnant | 80-90 |
| Breastfeeding | 115-120 |
And if you smoke, then add another 30mg to whatever your RDI is.
Can you have lots of fresh fruit on the weekend to make up for missing out during the busy working week? The short answer: No. Our bodies don’t store Vitamin C, so you need a steady supply every day.
What are the best sources of Vitamin C? Some fruits and vegetables are very high in the amount of Vitamin C they contain. Look at the list below and knowing from the table above what your RDI is, work out how best you can get your Vitamin C as well as the other members of your family. What can you pack for snacks in the lunch box that will satisfy the munchies, appeal to their tastes, ensure the RDI of Vitamin C (and other Vitamins too!) and not break the bank?
Vitamin C is destroyed in cooking, so raw is better or stir-fry or steam.
| Vegetables | Amount | Vitamin C mg | Fruit | Amount | Vitamin C mg |
| Red bell pepper | 1 C | 300 | Kiwi | 1 | 150 |
| Green bell pepper | 1 C | 150 | Guava | 1 | 120 |
| Broccoli, raw | ½ C | 60 | Strawberries | 1 C | 80 |
| Brussels Sprouts | ½ C | 50 | Pineapple | 1 C | 80 |
| Cauliflower | 1 C | 45 | Orange | 1 | 80 |
| Peas | 1 C | 20 | Mango | 1 C | 45 |
Check what other foods contain Vitamin C by doing your own research. Find out which food high in Vitamin C also provides many of your other daily nutritional needs. Be proactive and think smart! Clue: check out the kiwi!
A single lemon provides approximately 45mg of Vitamin C if you can manage to eat one whole! If not, try squeezing the juice into a glass of plain water and drinking that. It is a great refreshing drink at any time!
Just remember that too much Vitamin C can also cause problems such as diarrhoea, nausea and stomach cramps. So, as the saying goes, everything in moderation.
What about the organic versus non-organic sources? There is no evidence to suggest that organic foods are a better source. But by buying good quality non-organic fruit and vegetables it may help the budget go further. You just may be able to enjoy some of those exotic fruits. Have you ever tried a gold kiwi? They are much sweeter than the green ones and still high in Vitamin C!
So, don’t be ‘time poor’ and make sure that you get your RDI of all the vitamins and minerals that your body needs. If your diet consists of food from all the colours of the rainbow and good sources of protein, then it is highly likely that you will maintain good health. Just eat sensibly to maintain a good weight.