Ever wondered why the world is going bananas over vitamin c?

Why vitamin C is being used to fight against covid-19?

How exactly does vitamin c boost immunity?

Before understanding the relationship between human immune system and vitamin C. Let’s discuss what are vitamins

VITAMINS

Vitamins are micronutrients that are required by our body in a very small amout (few milligrams/micrograms)on daily basis. They are organic compounds that can’t be synthesized and hence our body depends for vitamins on dietary sources.

VITAMIN C – The immunity enhancer

Vitamin c also known by the name ascorbic acid is a water soluble compound due to which cannot be stored in our body.

HUMAN IMMUNITY (DEFENCE SYSTEM)

Immune system is a army of cells, proteins & organs that protects body against foreign substances and pathogens like bacteria,virus and fungi

VITAMIN C’S ROLE IN IMPROVING IMMUNITY

Vitamin c has a number of activities that could conceivably contribute to its immune modulating effects, like in the process of combating & destroying the invading microorganisms,the host cells can be damaged by the reactive oxygen species created by WBC to kill microorganisms.vitamin c due to it’s ability to readily donate electrons as an antioxidant neutralizes the oxidative damage. vitamin c is believed to protect the integrity of immune cells. Therefore Neutrophils, Monocytes phagocytes and lymphocytes accumulate vitamin c to high concentrations.This vitamin c concentration decreases in plasma and leukocytes rapidly during infection. In further case studies it was found that vitamin c can reduce cold duration and it’s severity in a infected person.

SOURCES OF VITAMIN-C

Citrus fruits like lemons, oranges, blue berries, Indian gooseberries, limes, kiwi, papaya, guava, strawberries. Vegetables like broccoli, cabbage, green pepper, brussels sprouts, bell peppers are excellent sources of vitamin c.

These Fruits and vegetables should be eaten raw or cooked.When heated or stored for prolonged period of time ,they may lose vitamin c. Eat them as soon as possible or consider steaming/microwaving them for short time to limit nutrient loss. excessive heat destroys vitamins too.

CONSUMPTION/DIETARY INTAKE

Vitamin C can be taken through both natural sources as well as supplements. For the optimal absorption of vitamin C in the gut RDA recommends about 90-120mg of daily vitamin c intake, anything more than 500mg gets excreted out of the body through urine.

Vitamin c from natural sources can be easily absorbed by the body and can provide sufficient amount needed. In the case of diseased condition with prolonged period of infection the requirement of vitamin c increases.If you are smoker or suffering from cold or flu consider 500- 1000 mg of vitamin c intake.

High amount of vitamin c needs, should be paired with supplements as raw fruits (natural sources) won’t alone provide sufficient amount of vitamin C.

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Sources and links:-

https://pubmed.ncbi.nlm.nih.gov/29099763/

https://lpi.oregonstate.edu/mic/health-disease/immunity

https://akjournals.com/view/journals/1886/9/3/article-p73.xml