Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient.
Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses.
Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer. You don't have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day. See Top Seven Vitamin C-Containing Fruits. If you take vitamin C supplements, it's best to space them throughout the day rather than take one large dose, most of which may end up being excreted in the urine.
Vitamin C is particularly important for helping shorten both the severity and duration of colds and flu, making it well worth stocking up on plenty of green vegetables and citrus fruits this winter. Vitamin C is loaded with antioxidants that have been scientifically proven to support immune health. Taking vitamin C at the onset of a cold can reduce the duration and severity of the symptoms.
Vitamin C also plays a key role in the healthy growth, development and repair of body tissues and is essential to numerous bodily functions including the growth of collagen, the absorption of iron and the maintenance of bones and teeth.
Vitamin C affects healthy brain function by aiding in the synthesis of a neurotransmitter called norepinephrine. Recent research suggests it might even lower cholesterol.
A strong anti-viral, this immunity-boosting vitamin possess the following immune-strengthening properties:
- leads to increase of T cell production
- necessary for cell division depressed by flu virus
- required for cells to produce higher levels of interferon
- hinders growth of bacteria
- triggers greater production of antibodies
- helps detoxify multiple bacterial toxins
- improves antibiotic performance
Nutritionists recommend consuming food which contains more vitamin C, as it burns the fat faster.
You should include this fruits and vegetables in your nutrition:
Fruit: citrus fruits like lemon, grapefruit, lime, watermelon, apples, strawberries.
Vegetables: red peppers, broccoli, cabbage, tomatoes, cabbage, winter squash and dark leafy greens
It is more important than ever to keep our immune systems strong. Make sure your body has the vitamin C it needs to stay healthy during the coming months.
Remember that it is always best to consult a nutritionist or a doctor before you start using vitamins or making any dramatic changes to your diet.