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Boost immunity with vitamin C
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Food sources of vitamin C
Vitamin C is an essential nutrient that plays several key roles in maintaining health, including supporting the immune system. Vitamin C is one of the keys to a strong immune system. In fact, research shows that individuals who are deficient in vitamin C have lower immune responses.
The strong antioxidant capabilities of vitamin C are one of the reasons it helps support the immune system. But protection against free radicals is not the only role that vitamin C can play in the immune system. During stress (emotional or physical), the body increases histamine levels. High levels of histamine will decrease immune cell function. Vitamin C can destroy histamine so that the immune system can function at full capacity.
Additionally, vitamin C is important in the formation of C1q. C1q is an important immune protein that is required to initiate part of the immune response to invading organisms like bacteria and viruses. Supplementing with vitamin C has been shown to increase C1q levels, and thereby increase immunity.
Some of the best sources of vitamin C include oranges, grapefruit, green pepper, broccoli, salad greens, strawberries, acerola cherries and tomatoes. Exotic fruits like amla (emblic fruit) and camu camu are also excellent sources of vitamin C. To help support your immune system during the cold and flu season, eat five servings of fruits and vegetables each day and be sure that at least one serving is from the list of foods high in vitamin C.
To learn more about how to support your immune system, read the following articles:
Swine flu: 5 tips to boost immunity and fight the flu
Is there a link between vitamin D status and risk of H1N1 swine flu?
