How Vitamin C Strengthens Your Immune System

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a vital role in supporting and strengthening the immune system. Here’s how it works:

1. Boosts White Blood Cell Production

Vitamin C increases the production of white blood cells (lymphocytes and phagocytes), which help protect the body against infections.

2. Enhances White Blood Cell Function

It improves the ability of white blood cells to function more effectively, protecting them from damage by harmful molecules called free radicals.

3. Supports Skin Barrier

Vitamin C strengthens the skin’s defense system by promoting the production of collagen, which keeps the skin intact and acts as a physical barrier against pathogens.

4. Powerful Antioxidant

It neutralizes free radicals, reducing inflammation and protecting cells from oxidative stress, which can weaken the immune system over time.

5. Promotes Faster Healing

Vitamin C speeds up the body’s healing process by supporting tissue repair and reducing the risk of infections in wounds.

6. Improves Iron Absorption

It helps the body absorb non-heme iron (from plant-based foods), which is essential for a healthy immune response.

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Best Sources of Vitamin C

• Citrus fruits (oranges, lemons, limes)
• Strawberries
• Bell peppers
• Broccoli
• Spinach
• Kiwi

Recommended Daily Intake

• Men: 90 mg/day
• Women: 75 mg/day

Incorporating Vitamin C-rich foods into your daily diet or taking supplements (if necessary) can help you maintain a strong immune system and fight off infections more effectively.