Why is Vitamin C good for the immune system?

Introduction: Vitamin C -- an immune system hero?

When we think about strengthening the immune system, vitamin C often shows up as a key player.

From oranges to supplements — this vitamin is considered a powerful component in keeping the body resistant to external stresses.

But what is it about vitamin C that makes it so important for our health?

Vitamin C and its role in the immune system

Vitamin C, or ascorbic acid, is a water-soluble vitamin that has significance for several bodily functions, including the immune system.

However, the body cannot produce or store it itself, making a daily intake via diet or supplements necessary.

How it supports the immune system:

• Promotes the production of white blood cells: White blood cells, such as lymphocytes and phagocytes, are essential for fighting infections. Vitamin C helps these cells to function effectively.
• Protects cells from oxidative stress: Vitamin C is a powerful antioxidant that protects immune cells from damage caused by free radicals.
• Accelerates wound healing: Nutrition studies have shown that vitamin C plays a role in collagen production, which is crucial for supporting tissues and healing wounds.

Research that strengthens the credibility of vitamin C

Research has long investigated the link between vitamin C and the immune system.

A comprehensive review published in Nutrients (2017) state that regular intake of vitamin C can reduce the duration and severity of respiratory infections, especially in individuals with high physical loads, such as athletes.

In addition, studies have shown that vitamin C can strengthen resistance to various types of infections by promoting barrier protection and supporting the functionality of immune cells.

This reinforces why vitamin C is a staple in everyday nutrition.

Foods rich in vitamin C

The best way to get enough vitamin C is through your diet. Here are some examples of foods that contain high levels of this important vitamin:

• Citrus fruits: Oranges, lemons and grapefruits are known for their high levels of vitamin C.
• Paprika: Red and yellow peppers actually contain more vitamin C than oranges!
• Leafy vegetables: Kale and spinach provide you with both vitamin C and other nutrients that boost the immune system.
• Berries: Strawberries, blueberries, and blackcurrants are packed with antioxidants, including vitamin C.

Including a varied diet with these foods can help you cover your daily requirement of 75-90 mg of vitamin C (as recommended by the Swedish Food Agency).

Can Vitamin C Prevent Disease?

It is a common misconception that vitamin C can completely prevent disease, but rather it has a supporting role in the immune system.

When the body is exposed to higher stress, such as stress or an incipient cold, higher levels of vitamin C may be required for optimal support.

Studies published in The American Journal of Clinical Nutrition shows that supplements with higher doses of vitamin C can have a positive effect on shortening the course of the disease and alleviating symptoms.

This is especially effective for people with a deficiency or during highly stressed periods.

Note, however, that too high doses do not bring extra benefits, but on the contrary can cause discomfort, such as stomach pain. Therefore, balance and continuity are important.

Summary

Vitamin C plays an invaluable role for the immune system by strengthening immune cells, protecting them from oxidative stress and promoting rapid recovery.