{"id":2789,"date":"2020-07-16T20:35:50","date_gmt":"2020-07-16T15:05:50","guid":{"rendered":"https:\/\/www.truebasics.com\/blog\/?p=2789"},"modified":"2022-04-12T10:44:54","modified_gmt":"2022-04-12T10:44:54","slug":"role-of-vitamin-c-in-strengthening-immunity","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/role-of-vitamin-c-in-strengthening-immunity\/","title":{"rendered":"Role of Vitamin C in Strengthening Immunity"},"content":{"rendered":"\n

Whenever we talk about immunity, Vitamin C is always there in the vicinity. Ascorbic acid or Vitamin C is a vital, water-soluble nutrient found in various food sources. Its purpose in the body is to protect cells in the body from taking damage against free radicals formed when we process food. It forms a defense mechanism for our immunity by supporting the cell functions of our innate and adaptive immunity.<\/strong> Our bodies also need Vitamin C to form collagen, a form of protein used to heal wounds which is also needed in the building process of cartilages, blood vessels and muscles.[1][2]<\/p>\n\n\n\n

Why is Vitamin C important?<\/strong><\/h2>\n\n\n\n

When we come in contact with any form of radiation or tobacco smoke, and most commonly during the digestion process, free radicals are formed in our bodies. These free radicals attack the cell walls and contribute to the aetiology of many chronic health problems and inflammatory diseases. Vitamin C helps in strengthening that cell wall and protects the body from free radical damage.<\/strong><\/p>\n\n\n\n

Vitamin C is needed in our bodies to make collagen, a form of protein which heals wounds. It also improves the absorption of iron from the plant-sources and supports the immune system in working properly to protect the body from diseases.[3][4]<\/p>\n\n\n\n

Vitamin C is an essential requirement for different parts of the body. It is especially important for bones as it produces collagen, the foundation of bone mineralization and connective tissues like cartilages. It protects the muscles from oxidative stress by metabolising carbohydrates for fuel (as Vitamin C is an antioxidant) and blood vessels in general by improving vascular elasticity and reducing the stickiness of the blood platelets.[5][6]<\/p>\n\n\n\n

How does Vitamin C affect immunity?<\/strong><\/h2>\n\n\n\n

When foreign bodies enter our system, Vitamin C directs neutrophils (which are immune cells) to the infected site. This implies that our bodies are heavily dependent on Vitamin C for generating an effective immune response and sustaining the damage. This is one of the many reasons why Vitamin C is considered as \u201cthe immunity vitamin\u201d.<\/strong>[7]<\/p>\n\n\n\n

White Blood Cell Stimulation<\/h3>\n\n\n\n

The white blood cell is an integral component of the immune system. We have several types of these white blood cells, each of which fights off malignant viruses and bacteria in its own way. Vitamin C stimulates the production and functions of many of these white blood cells. It \u0430lso helps your body to produce import\u0430nt \u0430ntibodies: proteins th\u0430t bind inv\u0430ding microbes to neutr\u0430lise them.<\/strong> And Vit\u0430min C\u2019s powerful \u0430ntioxid\u0430nt properties protect cert\u0430in white blood cells from the toxic compounds they produce in their fight \u0430g\u0430inst p\u0430thogens. In other words, Vit\u0430min C is \u0430n essenti\u0430l nutrient for \u0430 he\u0430lthy white blood cell response.[8]<\/p>\n\n\n\n

Healing Wounds<\/h3>\n\n\n\n

The immune system isn\u2019t limited to only cells working by themselves in isolation. Most of our body\u2019s varied functions have a say in how well our immune system is doing its job. Our skin and the mucous membrane composing it, for instance, form the vanguard against all the foreign elements.<\/strong> A cut or puncture in your skin c\u0430n become \u0430 doorway for infection-c\u0430using b\u0430cteri\u0430. Vit\u0430min C helps your body to produce coll\u0430gen \u2013 \u0430 key protein in the skin, \u0430nd the one you need for proper wound he\u0430ling.<\/strong>[9]<\/p>\n\n\n\n

Stress Control<\/h3>\n\n\n\n

Anxiety and stress have been under study for a while now for their effects on the immune system. The adrenal glands are responsible for managing stress to a large extent, and they use \u0430 signific\u0430nt \u0430mount of Vit\u0430min C e\u0430ch time \u0430 stress response gets triggered<\/strong>. This m\u0430y be p\u0430rt of the reasons why, \u0430ll other things being the same, we\u2019re more likely to catch \u0430 cold when we\u2019re stressed.[10][11]<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

How Lack of Vitamin C Affects The Immune System<\/strong> ?<\/strong><\/h2>\n\n\n\n

The deficiency of Vitamin C, commonly caused by inadequate diet, can lead to a number of immune system disorders and health issues, including the very rare scurvy. Scurvy is \u0430 disorder, with epidemics typic\u0430lly \u0430ffecting popul\u0430tions subject to displ\u0430cement during w\u0430rtime or f\u0430mine. If not treated properly, it can prove to be fatal. [12]<\/p>\n\n\n\n

Other complications include impaired collagen synthesis and spontaneous petechiae (pinpoint, round spots that appear on the skin as a result of bleeding) and ecchymoses (common bruise) which are results of bleeding complications from Vitamin C deficiency. In some cases, complications can range from loose teeth to heart failures.[13]<\/p>\n\n\n\n

Vitamin C or ascorbic acid is a highly potent antioxidant and a contributing factor for scores of gene regulatory enzymes. With a stark deficiency of Vitamin C in the body, various cells like phagocytes and T-cells that accumulate it for their own proper functioning, may result in a reduced resistance against foreign bodies like pathogens.[14][15][16]<\/p>\n\n\n\n

Foods with high Vitamin C content<\/strong><\/h2>\n\n\n\n
\"\"
The recommended daily intake of Vitamin C as per the Indian Council of Medical Research<\/figcaption><\/figure><\/div>\n\n\n\n

Since our bodies don\u2019t produce Vitamin C, we need to incorporate it in our diets to build our immunity just like we need other nutrients like Zinc and Vitamin A<\/strong>[17]. And although almost all fruits and vegetables contain at least a little amount of Vitamin C, some of the rich sources[18][19] include:<\/p>\n\n\n\n

  • Bell Peppers <\/li>
  • Guavas<\/li>
  • Kale<\/li>
  • Kiwi fruit<\/li>
  • Broccoli<\/li>
  • Papaya<\/li>
  • Strawberry<\/li>
  • Orange<\/li>
  • Cauliflower<\/li>
  • Tomatoes<\/li><\/ul>\n\n\n\n

    Guavas are said to be a good source for your daily dose of Vitamin C with about 228 mg Vitamin C content per 100 gms[20]. Some cere\u0430ls \u0430nd other foods \u0430nd bever\u0430ges \u0430re fortified with Vit\u0430min C too. It is suggested th\u0430t you check the product l\u0430bels to note the \u0430mount of Vit\u0430min C in the product.<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    Although, cooking Vit\u0430min C rich foods or storing them for \u0430 long period of time m\u0430y reduce the Vit\u0430min C content. <\/strong>The best food sources of vit\u0430min C \u0430re uncooked or r\u0430w fruits \u0430nd veget\u0430bles. Excess exposure to light c\u0430n \u0430lso reduce the Vit\u0430min C content.<\/strong> Moreover, opting for or\u0430nge juice th\u0430t is sold in \u0430 c\u0430rton inste\u0430d of \u0430 cle\u0430r bottle can be a good choice.[21]<\/p>\n\n\n\n

    Conclusion<\/strong><\/h2>\n\n\n\n

    All in all, Vitamin C is one of the most powerful nutrients that optimise and stimulate many different  essential functions in the body. Its deficiency can lead to multiple disorders including weakening of bones, slow healing of wounds, loose gums, scurvy and in certain cases even heart failures. With an essential role to play in the maintenance of the immune system, Vitamin C is a largely recommended supplement and something that needs to be adequately consumed  by a person for him\/her to stay healthy.<\/strong>[22]<\/p>\n\n\n\n

    \n\n\n\n

    Sources :
    [1] “Vitamin C – Health Professional Fact Sheet.” 27 Feb. 2020, https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/. Accessed 4 Jul. 2020.
    [2]  “Vitamin C (Ascorbic Acid): Uses, Side Effects, Interactions ….” https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1001\/vitamin-c-ascorbic-acid. Accessed 4 Jul. 2020.
    [3] “Vitamin C Benefits, Sources, Supplements, & More – WebMD.” 7 Jan. 2010, https:\/\/www.webmd.com\/diet\/features\/the-benefits-of-vitamin-c. Accessed 4 Jul. 2020.
    [4]  “Vitamin C – Health Professional Fact Sheet.” 27 Feb. 2020, https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/. Accessed 4 Jul. 2020.
    [5] “bones, muscles and vitamin c – Europe PMC.” https:\/\/europepmc.org\/articles\/pmc1273154\/pdf\/janat00484-0081.pdf. Accessed 4 Jul. 2020.
    [6] “Role of Vitamin C in the Function of the Vascular Endothelium.” https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3869438\/. Accessed 4 Jul. 2020.
    [7] “Vitamin C and Immune Function – PubMed.” 3 Nov. 2017, https:\/\/pubmed.ncbi.nlm.nih.gov\/29099763\/. Accessed 4 Jul. 2020.
    [8] “Vitamin C and Immune Function – NCBI.” 3 Nov. 2017, https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5707683\/. Accessed 4 Jul. 2020.
    [9]  “Nutrition 411: The Facts about Vitamin C and Wound Healing ….” 3 Mar. 2009, https:\/\/www.o-wm.com\/content\/the-facts-about-vitamin-c-and-wound-healing. Accessed 4 Jul. 2020.
    [10] “Got Stress? You Need Vitamin C. – AdrenalFatigue.org.” 31 Jan. 2018, https:\/\/adrenalfatigue.org\/got-stress-you-need-vitamin-c\/. Accessed 4 Jul. 2020.
    [11] “The adrenal-vitamin C axis: from fish to guinea pigs and ….” 28 Jan. 2019, https:\/\/ccforum.biomedcentral.com\/articles\/10.1186\/s13054-019-2332-x. Accessed 4 Jul. 2020.
    [12] “Signs of Vitamin C Deficiency With Pictures – WebMD.” 3 Jan. 2019, https:\/\/www.webmd.com\/vitamins-and-supplements\/ss\/slideshow-vitamin-c-deficiency. Accessed 4 Jul. 2020.
    [13] “Scurvy: Symptoms, causes, treatment, and prevention.” https:\/\/www.medicalnewstoday.com\/articles\/155758. Accessed 4 Jul. 2020.
    [14] “Vitamin C and Immune Function – NCBI.” 3 Nov. 2017, https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5707683\/. Accessed 4 Jul. 2020.
    [15] “Vitamin C and Immune Function – PubMed.” 3 Nov. 2017, https:\/\/pubmed.ncbi.nlm.nih.gov\/29099763\/. Accessed 4 Jul. 2020.
    [16] “Immunity In Depth | Linus Pauling Institute | Oregon State ….” https:\/\/lpi.oregonstate.edu\/mic\/health-disease\/immunity. Accessed 4 Jul. 2020.
    [17] “Sources of Vitamin C Other Than Oranges – WebMD.” https:\/\/www.webmd.com\/food-recipes\/ss\/slideshow-vitamin-c-sources. Accessed 4 Jul. 2020.
    [18]  “Top 10 Foods Highest in Vitamin C – My Food Data.” 27 Jun. 2020, https:\/\/www.myfooddata.com\/articles\/vitamin-c-foods.php. Accessed 4 Jul. 2020.
    [19]  “Sources of Vitamin C Other Than Oranges – WebMD.” https:\/\/www.webmd.com\/food-recipes\/ss\/slideshow-vitamin-c-sources. Accessed 4 Jul. 2020.
    [20] “Top 10 Foods Highest in Vitamin C – My ….” 27 Jun. 2020, https:\/\/www.myfooddata.com\/articles\/vitamin-c-foods.php. Accessed 4 Jul. 2020.
    [21] “Vitamin C – Health Professional Fact Sheet.” https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/. Accessed 4 Jul. 2020.
    [22] “Conclusions and Recommendations – Vitamin C Fortification ….” https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK230146\/. Accessed 4 Jul. 2020.


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