Vitamin C plays a crucial role in supporting the immune system due to its antioxidant properties and its ability to stimulate various immune functions. As a powerful antioxidant, vitamin C helps neutralize free radicals in the body, which are unstable molecules that can cause damage to cells and tissues. This oxidative stress can weaken the immune system, making the body more susceptible to infections. By reducing oxidative damage, vitamin C contributes to maintaining a healthy and efficient immune system.
In addition to its antioxidant effect, vitamin C is essential for the proper production and function of immune cells. It is crucial for the production and activation of leukocytes, such as lymphocytes and phagocytes, which are responsible for identifying and eliminating pathogens, including viruses and bacteria. Vitamin C also supports the production of cytokines, signaling molecules that help coordinate the immune response. Without adequate levels of vitamin C, the body’s ability to respond effectively to infections can be compromised.
Additionally, vitamin C can help strengthen the skin barrier, which acts as the first line of defense against external pathogens. It is involved in the synthesis of collagen, a protein that maintains the integrity of the skin and mucous membranes. This not only helps prevent pathogens from entering the body but also improves the skin’s ability to repair and stay healthy. Therefore, adequate intake of vitamin C contributes to more robust protection against infections and supports overall immune health.
Foods with vitamin C
Orange: Oranges are widely known for their high vitamin C content. A medium orange contains about 70 mg of vitamin C, which represents approximately 78% of the recommended daily intake for an adult. They are widely available and consumed in various forms, such as juice, fresh, or in dishes.
Strawberry: Strawberries are an excellent source of vitamin C and are consumed globally in various preparations, such as desserts, smoothies, and salads. A 100-gram serving of strawberries provides about 59 mg of vitamin C, covering approximately 66% of the daily recommendation for adults.
Broccoli: Broccoli is a vegetable rich in vitamin C and is widely available in many parts of the world. In a 100-gram serving of cooked broccoli, there are about 64 mg of vitamin C. Besides being a good source of vitamin C, broccoli also provides fiber and other important nutrients.
Most recommended supplements
To meet daily vitamin C needs, a vitamin C supplement should contain an adequate amount of the nutrient, which varies based on recommendations for different age groups and health conditions. Generally, the daily recommendations are as follows:
Adults (men and women): The recommended daily intake of vitamin C for adults is approximately 75 mg for women and 90 mg for men. Therefore, a supplement should contain at least this amount to meet basic daily needs.
Pregnancy and Lactation: Pregnant and lactating women have increased vitamin C needs. For pregnant women, the recommendation is about 85 mg per day, and for lactating women, about 120 mg per day. Supplements for these conditions should reflect these higher needs.
Elderly and People with Specific Conditions: In some cases, such as for the elderly or people with conditions affecting nutrient absorption, higher doses may be recommended. However, it is important to follow the guidance of a healthcare professional.
link bellow best products
