Benefits of vitamin C for strengthening the immune system

Vitamin C is known worldwide for its ability to strengthen the immune system. It is an essential nutrient that our bodies do not produce naturally, so we must obtain it through food or supplements. In addition to its effects on the immune system, it has multiple benefits for general health. In this article, we take a closer look at its properties, natural sources and the correct way to consume it in order to make the most of its benefits.

What is vitamin C and why is it essential?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as a powerful antioxidant. Its main function is to protect cells against free radical damage, unstable molecules that can damage cells and contribute to ageing and various chronic diseases.

In addition, vitamin C:

• Strengthens the immune system: Stimulates the production of white blood cells, essential for fighting infections.

• Helps in wound healing: Promotes the formation of collagen, a protein essential for skin, tendons and ligaments.

• Improves iron absorption: especially iron from plant sources, helping to prevent anaemia.

• Protects skin from sun damage: As an antioxidant, it neutralises free radicals produced by exposure to UV rays.

Benefits of vitamin C for the immune system

Vitamin C plays a crucial role in a number of immune functions:

• Increases the production of lymphocytes and phagocytes: Cells that help protect the body against infection.

• Strengthens the body's natural barriers: Helps maintain the integrity of the skin, the first line of defence against pathogens.

• Reduces the duration of colds: Although it does not prevent the common cold, vitamin C can reduce its duration and severity.

Natural sources of vitamin C

Although it is possible to obtain vitamin C through supplements, it is advisable to prioritise natural sources that also provide other beneficial nutrients. Some of the best sources are:

• Citrus fruits: Oranges, lemons, grapefruit and tangerines.

• Tropical fruits: Kiwi, papaya, mango, pineapple and guava (the latter has twice as much vitamin C as an orange).

  
  

• Berries: Strawberries, raspberries, blackberries and blueberries.

  
  

• Vegetables: Red and green peppers, broccoli, kale, spinach and Brussels sprouts.

  
  

• Fresh herbs: Parsley and coriander.

To maximise the absorption of vitamin C, it is advisable to eat these foods raw or lightly cooked, as heat can break down this sensitive vitamin.

How much vitamin C do you need daily?

The recommended daily intake varies according to age and gender, but may also depend on factors such as stress, smoking or specific health conditions. In general, it is suggested:

Adults: 75 mg a day for women and 90 mg a day for men.

Smokers: need an additional 35 mg, as smoking reduces vitamin C levels in the body.

Pregnant or breastfeeding women: Between 85 and 120 mg a day.

Children and adolescents: Between 15 and 75 mg depending on age.

It is important not to exceed the maximum daily intake of 2000 mg for adults, as excessive intake can cause side effects such as diarrhoea, nausea and abdominal pain.

When is it advisable to take vitamin C supplements?

While it is preferable to obtain vitamin C from natural sources, supplements may be useful in certain situations:

• Restrictive or poorly balanced diets: As in the case of strict vegetarians or vegans.

• People with a diagnosed deficiency: who suffer from fatigue, weakness or bleeding gums.

• High levels of stress or intense physical activity: which increase the need for antioxidants.

• During viral illnesses or recurrent infections: To strengthen the immune system.

Vitamin C supplements are available in different forms, such as tablets, capsules, powder and gummies. It is recommended to choose an extended-release form to improve absorption and avoid rapid elimination through urine. We reccommend Redoxon Adults and Children in gummy form.

Myths and facts about vitamin C

• ‘Vitamin C cures the common cold": False. It does not cure the common cold, but it can reduce its duration and severity.

• ‘Taking too much vitamin C is harmless": False. Taking more than 2000 mg a day can cause side effects such as diarrhoea and digestive problems.

• ‘Everyone needs vitamin C supplements": False. Most people can get enough vitamin C through a balanced diet.

Precautions and contraindications

Although vitamin C is safe for most people, it is important to be aware of certain precautions:

• People with kidney problems: excess vitamin C may increase the risk of kidney stones.

• Drug interactions: May interact with blood thinners, chemotherapy and blood pressure medications.

• Allergies or intolerances: Some supplements may contain additives or artificial colourings.

  
  

It is advisable to consult a doctor or pharmacist before starting supplements, especially if you have pre-existing health conditions.

Vitamin C is an essential nutrient with multiple benefits for the immune system and overall health.

By including vitamin C-rich foods in your daily diet and considering supplements when necessary, you can strengthen your natural defences and enjoy a better quality of life. However, always remember to consult a health professional to tailor your intake to your individual needs.