Vitamin C supports many functions in the body, from cell health to immune system support. It's vital that you get enough vitamin C to ensure a healthy body. Supplements can help top-up your vitamin C amount when combined with a healthy diet.
This guide will discuss the benefits of vitamin C, the best sources and how vitamin C supplements support the immune system.
In this guide:
Vitamin C is important for a healthy body – this section details why
Vitamin C is used throughout the body for many functions – this section details more.
Vitamin C supports both innate and adaptive immunity – find out more here
Fruits, vegetables and supplements can all ensure a healthy level of vitamin C – find out the best sources here
The amount of vitamin C depends on your age, gender and other factors – find out more here
If you regularly do not get a healthy amount of vitamin C, you will become deficient – this section explains what the entails
What is Vitamin C?
Vitamin C, also called ascorbic acid, is essential for healing and tissue repair, the immune system, contributes to bone and teeth health, and to the absorption of iron.
What are the health benefits of vitamin C?
Vitamin C is used throughout the body for a variety of functions. These include immune function, wound healing, bone and teeth health, and many more. In this section, we will look at the benefits of vitamin C.
Key benefits
- Helps keep cells healthy
- Helps with wound healing
- Keeps skin, bone, cartilage and blood vessels healthy
- Helps contribute to the normal function of the immune system
- Vitamin C combined with riboflavin can help reduce tiredness and fatigue
How vitamin C supports the immune system
There are two different roles within the immune system:
- innate immunity
- adaptive immunity
Innate immunity is fast acting, but not specific to a particular virus or bacteria. Instead, this type of immunity includes chemicals in the blood that react to chemical properties of foreign cells in the body and attacks them. Innate immunity also includes physical barriers like the skin.
Adaptive immunity is slower but more specific, building up antibodies to target specific viruses. Adaptive immunity is why you don't catch chickenpox again after you've caught it once. However, some viruses mutate too often for the immune system to memorise them. The common cold is an example of this kind of virus, and that's why you can catch it many times.
Both your innate immunity and adaptive immunity need to be healthy as both are essential to protecting your body.
Vitamin C is important for both kinds of immunity, making it vital to prevent and fight infections.
What are the best sources of vitamin C?
There are many sources of vitamin C through a healthy diet of fruit and vegetables. If you find that you are not receiving enough vitamin C through your diet, you may wish to look at supplements. This section details the best sources through diet and supplementation.
Fruit & vegetables
A healthy diet can help increase a healthy level of vitamin C.
Best fruits for vitamin C
- Guava
- Strawberries
- Blackcurrants
- Kiwis
- Citrus fruits (such as oranges and satsumas)
