The Cornerstone of Good Immunity; Vitamin C

Best Food for Vitamin C

Immunity is a complex, intricate and layered system within your body. A regular supply of nutrients helps it to be balanced and function properly. [1] Chief among the immune-boosting Vitamins required is Vitamin C. Acting as an antioxidant it helps the body fight against free radicals and the damage they cause. At the time food is converted to energy, free radicals are released into the body.

The environment also produces free radicals that range from sources like air pollution to ultraviolet rays from the sun [2]. The most interesting aspect of Vitamin C is that it is neither stored nor produced by the body. It has to come from outside sources, mainly from food.

Vitamin C’s Role in Immunity

Vitamin C plays a very important role in protecting the body. Increasing immunity is the primary function of this nutrient.

Here are a few ways in which it helps the body.

  • Collagen Production
    Collagen is a protein that is essential for the body. It helps heal wounds. Vitamin C is helpful in the production of this protein. Hence, lower levels of collagen lead to a longer duration for wounds to heal. [3]
  • Iron Absorption
    Vitamin C is an immune booster because of its power to help absorb iron, especially from plant-based foods. It is one of the most abundant minerals in the body and proper levels of Vitamin C are crucial. [4]
  • Better Skin
    The skin has its share of benefits received from an intake of the immune-boosting vitamin. Vitamin C, helps your skin fight off oxidative stress from the environment. [5]
  • Vision
    Age-related macular degeneration (AMD) is a disease that blurs your vision over time. The macula is the part of the eye that is affected. Additionally, it is prevalent among older individuals. Vitamin C may not outright help cure AMD but it does help in the slowing down of its progression. [6]
  • Relief from the Common Cold
    Vitamin C, the immune-boosting vitamin, helps fight against the common cold. Further, research shows that the immune system booster helps in the reduction and severity of symptoms of the common cold. [7]

Vitamin C is however not the only immunity-supporting diet supplement. The immune system booster is a careful combination of various nutrients. Vitamin C makes up a small part of the greater immune-boosting supplements family.

Supplements for Vitamins

Here are a few of the other supplements to boost the immune system.

  • Vitamin E
    Vitamin is part of at least 200 biochemical reactions in your body. Just like Vitamin C, this immune-boosting vitamin is a powerful antioxidant. [8] Additionally, Vitamin E greatly benefits immune cells. The membrane of the cell and its health depends on the Vitamin. Further, the membrane is where external signals are transmitted to the immune cells. Hence, Vitamin E is essential as an immune system booster.
  • Vitamin D
    The sunshine Vitamin has a reason it is called so. The body absorbs Vitamin D from sunlight through the skin. The absorption of calcium in the body requires the immune-boosting vitamin. Therefore, it helps maintain good bone health [9]. Vitamin D helps in regulating Multiple Sclerosis (MS), a disease where the immune system eats the nerves’ protective covering [10]. Hence, Vitamin D helps keep the immune system in check and not see the body itself as a harmful infection.
  • Iron
    Iron is quite an important mineral in the body. It helps carry oxygen in the blood. Additionally, iron is essential in the innate immune response of the body. Within minutes of a threat being detected, a response is initiated. Hence, the necessary iron content in the body is crucial.

Boosting the Immune System

We have covered three major aspects of Immunity and the immune system. Firstly, the nature of Vitamin C. Secondly, Vitamin C’s role in immunity. Thirdly, Immunity does not entirely depend on Vitamin C but it is an integral part of vitamins that increase immunity. Hence, it can be accepted that the immune-boosting vitamin is an integral part of your immunity.

The human body cannot synthesize Vit. C and hence need to be supplemented through diet. Further, it is necessary to understand strategies to improve immunity.

This can be done in two ways.

  • Firstly; through natural foods.
  • Secondly; through supplements.

Foods that Boost Immunity

1. Tomatoes

Tomatoes are rich in immune-boosting vitamins like Vitamin C. Further, it is important to note that Vitamin C is water-soluble. This means that overcooking of foods in hot water may lead to the foods losing the Vitamin. However, the cooking process brings out calcium and magnesium. [11]

2. Greens

Green leafy vegetables release Beta-Carotene, an immune system booster. Additionally, it also helps reduce inflammation in the body. [12] Eating greens is also great for filling your stomach faster because of its volume.

3. Omega-3 fatty acids

Omega-3 fatty acids are essential in maintaining good immunity. Diets that are deficient in fatty acids lead to autoimmune issues. Wild fish like salmon, walnuts, green vegetables, and meat from grass-fed animals are rich in Omega-3 fatty acids.

4. Say no to Refined food

Meats and dairy from conventionally raised animals should be avoided. Therefore, anything refined carries the risk of being deficient in essential fatty acids that carry immune system booster vitamins.

Supplements That Boost the Immune System

Supplements that claim to help boost your immunity saturate the market. But they fail to fill certain gaps in their functions.

An immune support dietary supplement must be able to do three things.

  • Firstly, bring together vitamins and minerals that work with each other.
  • Secondly, be easy to consume and approachable for you and any member of your family.
  • Thirdly, not impede your regular diet and the schedule you maintain on a daily basis.

The Possible Vitamin C+ addresses these three aspects while providing the necessary supplements to boost your immunity. It contains Vitamin C, Vitamin D, and Zinc combined in one chewable tablet; it addresses all three aspects of being a necessary supplement. You can have the supplement tablet at any time during the day and it contains no sugar.

vitamin c supplements

Immune System Booster Vitamins and Minerals

  • Vitamin C
    The immune-boosting vitamin in the Possible Vitamin C+ tablets helps in the production of natural antibodies and killer cells. Essentially an army to fight away viruses and bacteria.
  • Vitamin D
    Optimal amounts of the immune-boosting vitamin fight off infections in your body. You know that sunlight is the best source of Vitamin D. However, a change in weather for days on end could deprive you of the essential vitamin [13].
  • Zinc
    Zinc has an effect on over 300 enzymes in the body that have a direct link to organs functions. Additionally, it has a secondary effect on the immune system. It also helps in the production of white blood cells [14].


Vitamin C is the cornerstone of immunity. It helps your body to produce collagen, absorb iron, and more. From the common cold to maintaining eye health, Vitamin C has a significant role to play in immunity. Citrus fruits, leafy greens, and unrefined foods are your best sources of Vitamin C. It can easily be absorbed if foods are not overcooked. However, supplements are a good source of Vitamin C in case of diet restrictions. Remember to keep it at optimal levels. 80 mg for adult males and 65 mg for an adult female is the recommended dietary intake amount per day. [15]


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