How Vitamin C Helps Strengthen Your Immune System
You might be surprised that a simple vitamin can build a strong immune system, but Vitamin C (ascorbic acid) is truly a powerhouse. Here are just a few of the benefits it offers:
- It’s a powerful antioxidant that shields your body from oxidative stress – and the less oxidative stress you have, the healthier and more resilient you become against infections.
- It helps optimize your immune system’s performance.
- It provides immune-building support, especially during stressful times.
Beyond boosting your immune system, Vitamin C offers many more valuable benefits.
It supports your body’s iron absorption, enhances the health of your skin and joints, and is essential for building the collagen we all love for fighting wrinkles. Not only does it strengthen your immune defenses, it also keeps you healthy and beautiful.A daily dose of vitamin C is especially important if you notice any signs of vitamin C deficiency. If you experience bleeding gums, easy bruising, a weakened immune system, or skin troubles, be sure to consult your doctor.
How much vitamin C do I need each day?
It’s recommended to take around 100 mg of vitamin C daily. The German Nutrition Society recommends 110 mg per day for men and 95 mg per day for women. Since vitamin C is water-soluble and your body cannot store it, it’s important to include it in your daily diet.
Which foods are rich in vitamin C?
Lemons
A whole raw lemon provides nearly the entire recommended daily amount of vitamin C. Even fresh lemon juice delivers a substantial dose of vitamin C and makes a wonderful addition to your tea or water. Just be sure to use the juice of a fresh lemon.
Oranges
A medium-sized orange contains 70 milligrams of vitamin C, covering nearly the full daily requirement for women. You can enjoy oranges in your bath water or savor a small glass of fresh, freshly squeezed juice. (When purchasing orange juice at the store, be sure to read the labels carefully to ensure there’s no added sugar).
Broccoli
Just half a cup of cooked broccoli provides 50 milligrams of vitamin C—more than half the recommended daily amount for both men and women. Broccoli isn’t only packed with vitamin C; it’s also part of the cruciferous vegetable family, making it an excellent source of beneficial phytonutrients.
Brussels Sprouts
Also belonging to the cruciferous family, half a cup of Brussels sprouts offers 50 milligrams of vitamin C. They’re also a great source of vitamins A and K, as well as folate, Manganese and potassium, along with a remarkable amount of antioxidants.
Green Chili Peppers
Green chili peppers—such as jalapeños or poblanos—provide over 100 milligrams of vitamin C. They also contain capsaicin, the compound that gives them their distinctive spicy kick.
Kale
One cup of chopped, raw kale offers 80 milligrams of vitamin C, though this decreases to about 50 milligrams when cooked. Although cooking kale reduces its vitamin C content, it helps unlock valuable antioxidants.
Kiwi
An average-sized kiwi delivers up to 70 milligrams of vitamin C. Research shows that additional nutrients in kiwi support reducing oxidative stress and lowering cholesterol levels. A tip: Eating the skin (of course, after thoroughly washing it) gives you an even bigger vitamin C boost. Kiwis are fantastic for smoothies.
Yellow bell peppers
Just half a cup of yellow bell peppers provides more than 100 milligrams of vitamin C – that’s more than the recommended daily amount for both men and women. Green bell peppers have only about half the vitamin C but are still a great choice.
Besides these, many other fruits, vegetables, and herbs are packed with vitamin C. Here’s a list of some of the most common ones:
- Acerola cherries
- Berries
- Black currants
- Cantaloupe
- Guava
- Lychee
- Mustard seeds
- Papaya
- Persimmons
- Rose hips
- Strawberries
- Thyme
- Tomatoes
With so many delicious options, it’s easy to boost your vitamin C intake naturally. Make sure you get your daily dose of vitamin C! If you'd like to boost your intake with an extra vitamin C supplement, we recommend taking it alongside your daily collagen. That's why we've added 80mg of natural vitamin C per serving to our JARMINO Beauty Collagen and Vegan Skin Food to support your daily routine.
