The Immune-Boosting Power Of Vitamin C

Every winter we start hearing all about the benefits of vitamin C.

Take it pro-actively so you don’t get sick.

Or if you’ve already caught a cold, take it to shorten the duration of that cold.

So today we’ll take a closer look at this important vitamin, and what exactly it does for your body and immune system in particular.

Of course, if you have further questions about how to boost your immune system, you can contact me, Dr. Pat Nardini, a Toronto-based naturopathic doctor for natural solutions to help keep you healthy.

What Is Vitamin C?

An essential nutrient, vitamin C, or ascorbic acid, cannot be produced by the body, which means you’ll have to get it via diet or supplementation.

It’s very difficult to overdose on vitamin C, as excess amounts are excreted through urine, rather than stored by the body for later use.

However, taking more than 2000 mg per day may lead to diarrhea¹.

This also means you’ll need to get your vitamin C regularly in order to continue to receive its benefits.

Let’s look closer at this important vitamin, and what it does for our bodies.

Dietary Sources Of Vitamin C?

Vitamin C can be found in a large variety of foods, including:

● Citrus fruits
● Bell Peppers (green and red)
● Tomatoes
● Potatoes
● Strawberries
● Kiwifruit
● Brussels sprouts
● Broccoli

Many processed foods have been fortified with vitamin C as well, because of its many benefits.

This includes fruit juices and candies.

However, it’s generally a good idea to get your vitamin C from whole foods, as the high sugar content in these foods usually overshadows their benefits.

Immune System Benefits Of Vitamin C

Vitamin C has some powerful benefits for the immune system.

Let’s take a closer look at some of them.

1. Aids In The Production Of Interferons

Interferons are proteins which signal the presence of viruses to your immune system.

Their name comes from the fact that they “interfere” with viruses, and try to prevent them from replicating.

A 2013 study in the journal Immune Networks found vitamin C to be effective against early-stage influenza infections by increasing production of interferons².

2. Aids In The Production Of White Blood Cells

White blood cells are cells which make up the immune system.

A low white blood cell count can result in a weakened immune system.

Development of T-cells or T lymphocyte cells (a type of leukocyte or white blood cell) can be aided by vitamin C, according to a 2014 study in the Journal of Leukocyte Biology³.

3. Helps With Collagen Production

Collagen is a fibrous protein which is comprised of amino acids.

It can help your skin filter out toxins in the environment.

Also, it plays an important role in wound healing, which is important for protecting against pathogens entering the body.

In order to produce and store collagen, the body requires vitamin C, which is a co-factor in collagen synthesis.

4. It May Help Prevent Pneumonia

Pneumonia is a very common condition which causes inflammation in the lungs.

In some cases, it can be life-threatening.

An article review in the Cochrane Review looked at the use of vitamin C in prevention and treatment of pneumonia⁴.

The results of this review were promising, and it is suggested that further research on the therapeutic use of vitamin C in populations with a high incidence of pneumonia be conducted.

5. It Helps In The Absorption Of Non-Heme Iron

Your body uses iron to carry oxygen through the bloodstream. Low iron levels can result in feelings of weakness and fatigue as iron isn’t getting to your organs.

The two types of iron are heme iron, which comes from meat, seafood, and poultry, and non-heme iron from plant-based foods including grains, beans, fruits, and nuts.

Iron is also used for immune cell reproduction and maturation.

Unfortunately for individuals on plant-based diets, the body more easily absorbs heme iron than non-heme iron, putting vegetarians and vegans at higher risk of developing anemia.

A 1999 study looked at the role of iron in relation to immune system function and found it to be important for immune system development⁵.

So iron deficiency can lead to an impaired immune system.

Vitamin C, however, can help with the absorption of non-heme iron.

An article from the International Journal for Vitamin and Nutrition Research found that vitamin C can increase the bioavailability of non-heme iron, making it easier for the body to absorb⁶.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921
2. https://www.ncbi.nlm.nih.gov/pubmed/23700397
3. https://www.ncbi.nlm.nih.gov/pubmed/25157026
4. https://www.cochrane.org/CD005532/ARI_vitamin-c-for-preventing-and-treating-pneumonia
5. https://www.ncbi.nlm.nih.gov/pubmed/10971835
6. https://www.ncbi.nlm.nih.gov/pubmed/2507689

Book An Appointment With Nardini Naturopathic

Are you worried you aren’t getting enough vitamin C?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

I’m Dr. Pat Nardini, a naturopathic doctor who offers nutritional counseling services to help ensure all of those gaps in your diet are filled, and that you’re getting enough of all the important nutrients which your body needs to function at its best.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.