Vitamin C and Immunity

Vitamin C is important for:⁠ ⁠

🍊skin health⁠

🍋 wound healing ⁠

🍊 cartilage⁠

🍋 bones⁠

🍊blood vessels ⁠

🍋helping to keep cells healthy. ⁠ ⁠

Deficiency of Vitamin C can lead to scurvy. ⁠ ⁠

Vitamin C

Foods Rich in Vitamin C

Foods rich in vitamin C are fruit and vegetables, especially citrus fruits, peppers, berries, broccoli and potatoes. ⁠ ⁠ You should be able to get all of your vitamin C that you need from your diet, without taking a supplement. ⁠ ⁠

Do Vitamin C Supplements Help to Prevent or Limit Viruses?

There are often headlines about vitamin C supplementation for colds. But does it actually work and should we all be supplementing? A large review of the data from lots of studies was analysed together as part of systematic review, which is one of the most robust forms of scientific evidence. Looking at over 11,000 people supplementation of vitamin C under routine conditions, did not decrease the likelihood of getting a cold, or shorten the duration of being unwell (Hemilä & Chalker, 2013). ⁠ ⁠

Does Vitamin C Have Any Other Health Benefits?

There is some evidence that having sufficient levels of vitamin C might improve sugar profile, cholesterol levels, blood pressure and decrease risk of cardiovascular disease. The results from studies are mixed though, but highlight that it is important to have sufficient levels of vitamin C in your diet. From diet alone, it is unlikely that you could overdose on vitamin C. There is emerging evidence that vitamin C could help people with the side effects of chemotherapy, but this is currently still mostly in the settings of trial only, and should be discussed with your oncologist. ⁠ ⁠

Summary

At the moment there isn’t strong evidence for most people to take vitamin C supplements, instead aim to have a diet rich in Vitamin C, with a variety of fruit and vegetables, to ensure you have levels in the normal range.

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