When you start feeling the sniffles, what’s your go-to remedy? Do you grab a refreshing glass of orange juice or follow your grandma’s advice to eat lots of vitamin C-rich fruits and veggies?
It turns out that the age-old wisdom of loading up on vitamin C to stay healthy is more than just an old wives’ tale. Vitamin C is a proven antioxidant with many essential functions, including supporting the immune system. But how exactly does vitamin C boost your immune system? Read on to find out more about how vitamin C can help you feel your best.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient best known for its powerful antioxidant properties. Antioxidants support the immune system by protecting cells from harmful free radicals. Vitamin C’s antioxidant powers strengthen the immune system and protect the body from pathogens and free radical damage.
This potent nutrient inhibits histamine levels in the blood, reducing allergy symptoms and the duration of minor illnesses. When you’re stuffy and dealing with the sniffles, vitamin C can help you feel better faster.
But vitamin C does much more. It plays a role in making collagen, which keeps tendons, ligaments, and blood vessels strong, and aids in wound healing. It also helps the body absorb iron, increasing the bioavailability of this essential mineral.
The body doesn’t produce vitamin C on its own, so you must get it from your diet or through supplements. Colorful fruits and vegetables high in vitamin C include berries, tomatoes, citrus fruits, leafy greens, broccoli, Brussels sprouts, and bell peppers.
How Does Vitamin C Boost Your Immune System?
Vitamin C has long been touted as a natural immune booster. While the Recommended Dietary Allowance (RDA) for vitamin C is 75 mg per day for women and 90 mg per day for men, many people take higher doses to supercharge their immunity. Linus Pauling, the Nobel Prize-winning chemist, was a big proponent of using high doses of vitamin C for colds and more serious illnesses.
Acts as a Strong Antioxidant
We’ve all heard “an apple a day keeps the doctor away,” but a vitamin C-rich orange might work even better. Vitamin C supplementation may shorten the duration of cold symptoms if taken regularly. These health benefits are due to vitamin C’s antioxidant properties, which regenerate other important antioxidants in the body, like vitamins A and E. Together, they provide added antioxidant defense to keep you healthy.
Some people take vitamin C at the first signs of a cold or flu, hoping to reduce the duration and severity of symptoms. While there’s some evidence this works, daily supplementation is more effective.
Protects Your Cells
Vitamin C increases the production of white blood cells, which protect against bacteria and viruses. It also plays a role in collagen production, which is essential for skin, bones, muscles, tendons, blood vessels, body tissues, and teeth. Collagen forms and repairs connective tissues in your digestive system, keeping your gut healthy and strong. A healthy gut leads to a healthy immune system. Getting plenty of vitamin C can also keep your skin healthy, your body’s first line of defense.
Helps You Breathe Easier
Feeling stuffed up and having trouble breathing is uncomfortable. Fortunately, vitamin C can ease respiratory symptoms. There’s evidence that more vitamin C improves lung function, both when you’re healthy and sick. Vitamin C supplementation has been shown to halve respiratory symptoms after short-term heavy physical stress. It also helps keep your respiratory tract hydrated, protecting you from potential pathogens and clearing them out.
Works Synergistically With Zinc
Like vitamin C, zinc supports the immune system. When taken together, these two nutrients can ease respiratory symptoms, including those caused by viruses. Pollution can cause oxidative stress in the body, leading to cellular degeneration and aging. Ensuring you have enough vitamin C and zinc can reduce oxidative stress, keeping you healthy, especially if you’ve been in close contact with others who are unwell. Choose an organic, plant-based zinc supplement like Global Healing’s liquid Zinc, which is gentle on your stomach.
