Strong immunity is integral to maintaining good health. While an apple a day won’t do the trick, some vitamins help strengthen our defenses against illnesses like colds.

Vitamin C is one of the essential building blocks of immunity. Here, registered dietitian Julia Zumpano offers some ways to increase our consumption of this vital nutrient.

Vitamin C Boosts Immune System

One of the primary functions of vitamin C is fighting colds; however, its benefits extend far beyond this simple immune-enhancing ability. As a powerful antioxidant and supporter of natural defense mechanisms within the body, vitamin C also protects against oxidative stress while aiding production of certain immune cells that aid against further illness.

Cellular immunity is the body’s first line of defense against pathogens, using white blood cells such as macrophages and antigen-specific T lymphocytes to target invading pathogens. Both types of white blood cells depend on vitamin C for proper functioning as well as other essential nutrients for effective immunity.

Cellular immune responses rely on granules containing enzymes capable of killing off invading microorganisms; they’re activated by certain cytokines released by white blood cells; vitamin C helps produce and release these essential communication proteins for effective immune functioning.

Vitamin C plays an essential role in our immune systems by acting both as an antioxidant and free radical scavenger. By protecting cells against damage from free radicals, vitamin C reduces lipid and protein oxidative damage that leads to programmed cell death or apoptosis (programmed cell death). Furthermore, it enhances macrophage phagocytosis to engulf and destroy pathogens, as well as increasing production of specific types of neutrophils that contribute to an effective innate immune response system.

Vitamin C is also vital in supporting phagocytic cells’ ability to produce nitrogen oxide, responsible for dismantling captured microorganisms. Furthermore, Vitamin C encourages T lymphocyte proliferation – an integral component of cell-mediated immunity responses. Studies show that vitamin C can influence T-cell subtypes and polarization, shifting toward Th1 responses instead of proinflammatory Th2. Vitamin C has also been demonstrated to inhibit NFkB activation in dendritic cells and neutrophils, thus attenuating production of oxidative species and uncontrolled proinflammatory cytokines. Furthermore, it can prevent certain neutrophils and lymphocytes from succumbing to apoptosis by binding and blocking a critical serine residue of p38 protein.

Vitamin C Reduces Lung Inflammation

Vitamin C is an extremely potent antioxidant that serves to protect biomolecules such as proteins, lipids, and nucleic acids from damage by neutralizing free radicals. Furthermore, Vitamin C plays an integral role in several enzymes involved in hormone biosynthesis as well as neurotransmitter release and cytokine production [1.]. Additionally, our immune systems consist of complex networks composed of organs, tissues, cells that have evolved over time in order to safeguard us against bacteria, viruses, fungi parasites as well as cancer cells [1.

Studies have demonstrated the anti-inflammatory, antioxidant and immunomodulatory properties of vitamin C which could explain why multiple studies have highlighted its protective benefits against respiratory disorders.

Vitamin C administration at 100 uM was shown to protect cultured human bronchial epithelial cells against the toxic effects of acrolein by suppressing ROS production and inflammation, while also increasing levels of cyclic guanosine monophosphate (cGMP), a second messenger that promotes cell growth and signaling in an cell-dependent manner.

Oral administration of vitamin C at 400 mg/kg was shown to significantly prevent exercise-induced bronchoconstriction among both normal subjects and asthmatics with mild-to-moderate symptoms, as well as improving oxidative markers in their lungs and reducing infiltrating cell counts via BALF levels of IL-4, IL-2, TNF-a and IFN-g. Additionally, vitamin C reduced expression of pro-inflammatory genes after exposure to cigarette smoke in guinea pigs.

One study investigating lung injury models demonstrated that vitamin C and NAC when administered together dramatically mitigated inflammation responses and oxidative damage to rat lungs, evidenced by increased survival rate and lower levels of pro-inflammatory cytokines present. They also improved hematological parameters and histopathological changes caused by acute swimming in rats.

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Vitamin C Combats Free Radicals

Studies on vitamin C’s (ascorbic acid) immune-enhancing benefits have been underway for more than 100 years, as researchers conduct laboratory research into this nutrient with water-soluble antioxidant properties that reduce free radical damage in the body and promote blood vessel formation, iron absorption and cell repair.

Vitamin C’s antioxidant activity is due to its ability to donate electrons to reactive oxygen species or free radicals, thus dispelling oxidative stress and protecting against cell aging. Vitamin C acts as an excellent scavenger of superoxide anion radicals such as hydrogen peroxide, hydroxyl radicals and singlet oxygen radicals; additionally it serves as cofactor for enzymes involved in hormone biosynthesis, photosynthesis and regenerating other antioxidants.

Vitamin C is essential in human diets as a vital nutrient needed to produce collagen in skin and connective tissue as well as synthesize certain neurotransmitters, and fight infection by shortening colds’ duration and severity, treating or preventing scurvy and helping repair tissues damaged by radiation or chemotherapy treatments. It has also proven its worth against infections by decreasing duration and severity of colds while helping fight infection more efficiently, reducing severity of cold symptoms faster, treating or preventing scurvy as well as helping repair tissues damaged due to radiation or chemotherapy treatments.

Ascorbic acid is an incredibly efficient protector against lipid peroxidation. It can directly neutralize hydroperoxyl radicals while simultaneously renewing antioxidant vitamin E through vitamin C-epoxide reductase process.

Vitamin C’s antioxidant activity makes it essential for both animals and plants alike. It plays an integral part in immune system functions, growth, programmed cell death, pathogen responses, hormone responses and flowering; plus it’s necessary for synthesizing many essential polypeptides and amino acids.

Vitamin C can be found in various fruits and vegetables as well as in supplement form; however, excessive doses may cause nausea and diarrhea in extreme cases.

Vitamin C has long been touted as an effective natural cure for colds. Unfortunately, evidence on its efficacy remains mixed; nonetheless it’s wise to include more foods rich in vitamin C into your diet as well as taking a supplement if symptoms of illness arise.

Vitamin C Boosts Eye Health

Nutrition plays a pivotal role in eye health. By adding essential vitamins and nutrients to your diet, adding specific supplements may help protect the natural wellbeing of your eyes while warding off disease.

Vitamin C is widely known for its effectiveness at fighting colds and infections, but it can also improve vision. Vitamin C’s antioxidant properties provide protection from UV rays while simultaneously keeping tear films healthy and supporting clear vision.

Vitamin C is an integral component of your eye lens and has been shown to protect against cataracts. Studies have demonstrated that vitamin C helps stop cataract formation while simultaneously decreasing risk factors associated with glaucoma and speeding healing wounds on cornea.

Studies of over 1,000 pairs of twins demonstrated that eating foods rich in vitamin C could significantly lower one’s risk of cataracts by one third and slow their progression by nearly 50 percent, thus helping protect from blindness caused by cataracts. It’s especially significant since cataracts can eventually lead to blindness.

Researchers believe vitamin C helps prevent oxidative stress in the macula, which can lead to central vision deterioration and cataract formation. Furthermore, it may prevent new blood vessels leaking fluid and scar tissue around retinal surfaces which is characteristic of wet age-related macular degeneration.

Lutein and zeaxanthin, two essential nutrients for eye health, serve as natural sunscreen for our eyes. You can find them in vegetables like kale and spinach as well as fruits such as cantaloupe and apricots, zinc is another key player found in oysters, beef poultry and nuts while vitamin E acts as an antioxidant that is found in vegetable oils nuts leafy vegetables as opposed to being water soluble like vitamin C; too much can cause diarrhea or stomach pain when taken as supplements.