Vitamin C: Supporting Your Immune System

As the colder months approach, many of us start thinking about how to support our immune systems. Vitamin C is often associated with fighting off colds, but this essential nutrient has several important roles in keeping us healthy.

Why do we need vitamin C?

Our bodies cannot make vitamin C or store large amounts of it, so we need to include it in our diets regularly. It plays an important role in supporting our immune system, helping our bodies fight infections and protecting our cells from damage.

Vitamin C supports both our immediate immune defences and the more targeted response that develops when our bodies encounter an infection. It also acts as an antioxidant, helping to protect cells from damage caused by everyday processes within the body and external factors such as pollution.

Where can we find it?

Vitamin C is found in plenty of everyday foods. Excellent sources include:

• Citrus fruits, such as oranges & grapefruit

• Kiwis & berries

• Red & green peppers

• Broccoli & brussels sprouts

• Tomatoes

Vitamin C can be reduced by prolonged storage, exposure to light and cooking, particularly when foods are boiled in plenty of water. Eating some fruits and vegetables raw, or streaming them lightly, can help preserve more of this valuable nutrient.

Do we need more vitamin C in winter?

Our bodies use vitamin C as part of their normal immune response, and requirements may increase during periods of illness and physical stress. Smoking can also increase the body's need for vitamin C.

However, taking large doses of vitamin C is not a guaranteed way to prevent colds or speed up recovery. For most people, a varied diet containing plenty of fruit and vegetables is the best place. to start. While supplements can be useful in certain circumstances, more is not always better, and high doses can cause digestive discomfort.

A simple seasonal reminder

Rather than reaching straight for supplements, try to include a variety of vitamin C-rich foods in your daily meals. Add berries or kiwi to your breakfast or enjoy a piece of fruit as a snack.

Small, consistent habits can make a valuable contribution to your overall health, helping you give your immune system the nutritional support it needs throughout the year.