One of our main body functions includes our immune system, as it plays a vital role in protecting you from harmful pathogens, including viruses, bacteria, and fungi; which is why supporting your immune system is crucial to maintaining good health. For instance, getting enough Vitamin C is a very effective way to ensure a good immune system.
Vitamin C, also referred to as ascorbic acid, is an essential vitamin, which means our body does not have the ability to produce it. It is also an antioxidant, which means it helps protect your cells from damage caused by harmful molecules called free radicals. It’s also involved in the production of collagen, a protein that helps keep your skin, bones, and joints healthy. Most importantly, Vitamin C optimizes the functions of your immune cells by enhancing the production of white blood cells (lymphocytes and phagocytes) which are critical in fighting against infections. ¹
Lymphocytes are white blood cells that help protect the body from infections. There are two types called T cells and B cells. T cells protect the body by fighting infections through destroying infected cells while B cells produce proteins called antibodies that stop harmful pathogens like viruses and bacteria.
Phagocytes are white blood cells that protect you from foreign invaders (germs) by eating and digesting them. There are a few types of phagocytes, such as neutrophils and macrophages. Neutrophils are the most common white blood cells in your body that are usually the first responders to an infection. Macrophages are bigger and more specialized because they are especially good at eating up and destroying bigger germs, like bacteria. ²
While Vitamin C greatly supports your immune system, it has many other benefits such as:
Promoting cardiovascular health:
Vitamin C can help with body inflammation, which is a risk factor for heart disease. It can also help improve our body’s endothelium, which helps control the fluidity of our heart and blood vessels.
Improving skin health:
As mentioned, Vitamin C helps produce collagen to help strengthen our skin, bones, and joints. Additionally, Vitamin C’s antioxidant properties help protect your skin from damage caused by the sun and other environmental factors like air pollution.
Supporting brain health:
Vitamin C may help protect the brain from age-related decline and reduce the risk of neurological disorders such as Alzheimer’s, but more research is needed.
Vitamin C is found in many foods, some of the best sources include citrus fruits or vegetables such as grapefruits, strawberries, blueberries, green peppers, etc. Other than getting Vitamin C from your diet, you can also take dietary supplements! Most people can safely take up to 2,000 milligrams of Vitamin C per day, although higher doses can cause digestive upset in some individuals. ³
It is healthy practice to include Vitamin C in your daily diet, as long as it is done moderately.
