The Power Vitamin: What does Vitamin C do to our Immune System?

Vitamin C is one of the better-known vitamins. We all know it's good for our immunity and preventing illness, but what exactly does vitamin C do for the immune system? In this blog post, we’ll answer this question and explore how you can incorporate vitamin C into your diet. Let's put our gym shoes away and lab coats on and learn how to upgrade our health with this super vitamin.  

 

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin. A water-soluble vitamin dissolves in water and is not stored long-term in the body. Excess vitamins are excreted through our urine, so replenishment is important. Vitamin C performs multiple roles in the body, from aiding collagen production to helping repair tissues and boosting antioxidant defences. Since our bodies don't produce vitamin C alone, it must come from our diet, primarily fruits and vegetables or vitamin C supplements.

 

What does Vitamin C do for the Immune System?

There are several benefits of taking Vitamin C. Its involvement in immune function is multifaceted. Let's look at the several ways this vitamin supports our immune system:

 

1: Vitamin C Creates Immune Cells

Vitamin C is crucial for producing and functioning white blood cells and protecting the body against infections. It stimulates immune cells called lymphocytes and phagocytes. This helps the immune cells neutralise infectious microorganisms, or pathogens, from invading the body and making us sick. It also enhances the efficiency of these cells, making them more effective in fighting infections.

 

2: Vitamin C has Powerful Antioxidant Properties

As a powerful antioxidant, vitamin C protects immune cells from damage caused by free radicals and reactive oxygen species (ROS), supporting their integrity and function for more effective performance.

 

3: Vitamin C Supports Physical Barriers to Stop Us from Getting Sick

Vitamin C is necessary for collagen production, which strengthens the skin and mucous membranes that protect against harmful microbes. By supporting these physical barriers, vitamin C boosts our immunity against infections.

 

4: Vitamin C Helps Regulate Inflammation in the Body

Vitamin C has been shown to influence cytokine production, which controls the growth and activity of immune cells. By helping to keep inflammatory responses in check, vitamin C supports a balanced immune system. This is important because excessive inflammation can impair immune function and lead to tissue damage.

 

3: Vitamin C Promotes Faster Recovery

Maintaining adequate levels of vitamin C can shorten the duration and severity of illnesses, such as the common cold. Vitamin C may help you recover faster by supporting immune function.

 

How Can I Get More Vitamin C in my Diet?

Now that you know what vitamin C does for the immune system, you may be inspired to incorporate more of it into your diet. It's easy to boost your vitamin C intake through many everyday foods – not just the classic orange! Here are some tips:

• Eat more citrus fruits: Oranges, grapefruits, lemons, and limes are all excellent sources of vitamin C.
• Cook with capsicum: Red, green, and yellow capsicum are packed with vitamin C, often containing more per serving than citrus fruits. How about including some in a stir fry? Roasting capsicums with potato and chicken makes for a delicious and nutritious dinner.
• Include leafy greens: Spinach, kale, and broccoli are rich in vitamin C and easily added to salads, soups, and stir-fries.
• Berries for breakfast: Strawberries and blueberries are a vitamin C-rich addition to your morning cereal or yoghurt.
• Try tropical fruits: Kiwi, papaya, and pineapple are other great sources of vitamin C.

What Can Vitamin C Supplements Do for the Immune System?

Vitamin C supplements are a fantastic choice for boosting immunity, which explains their popularity. They are especially beneficial during the colder months when the immune system faces greater challenges or for individuals with weaker immune systems, such as smokers or alcohol drinkers.

 

While supplements offer a convenient way to maintain healthy vitamin C levels and improve overall health, it’s important to remember that supplements should enhance, not replace, a balanced diet—offering extra support for overall health.

 

Support Your Immune System with Vitamin C from Sprint Fit

Health comes first. We must ensure our bodies are as healthy as possible to unlock our full potential in the gym.

 

Sprint Fit helps New Zealanders stay healthy with a fantastic array of high-quality vitamin C supplements. We also offer vitamin B12 supplements, magnesium supplements, and much more. Select what you need from our fantastic variety to bolster your healthy diet. Shop Sprint Fit today.