Immune-Supporting Benefits of Vitamin C
- Fleur Missaghian
- 3 days ago
- 5 min read
As the days get colder and the nights longer, it's important to think about how the food that we enjoy eating every day can either support our health or take away from it, depleting our natural defense systems. Increasing the intake of foods rich in Vitamin C and Zinc (which also helps recover your sense of small and taste after the 'Flu or a cold as well as helping wounds heals and making new cells) can be helpful to pay attention to as we move through Autumn into the winter months.
When my husband, Ramin was diagnosed with Multiple Sclerosis* back in 2003, alongside the life saving medication he recieved, we also began thinking more seriously about how to support his body with nutritious foods (rather that just eating for the taste!). His medication suppresses part of his immune system (preventing relapses) and so we were advised to avoid places or gatherings where people might have a cold or the 'Flu and not to 'boost' his immune system with Vitamin C supplements. My Mum had been a passionate advocate of vitamin C supplements for long-term health and had read many books on the power of vitamin C for many different health conditions. So I began to look into foods we could eat that contain vitamin C, as well as diversifying our meals and 'eating the rainbow' of vegetables and fruits.
So let’s dive into the wonderful world of vitamin C and explore how it can help you feel stronger, more vibrant, and ready to take on each day with renewed energy.
How Vitamin C supports Immunity
As we move through life, our bodies face new challenges. Stress, poor sleep, digestive issues, and challenging health concerns can all take a toll on our immune defences. That’s why understanding the way vitamin C supports immunity is so helpful for long term health as vitamin C is a powerful antioxidant that helps protect your cells from damage caused by free radicals. It also supports the production and function of white blood cells, which are your body’s frontline warriors against infections.
Your body doesn’t store vitamin C and so we all need to replenish it daily through our diets. This makes it a gentle, yet essential, part of your daily routine to support your immune system, especially during the colder months of the year. Here is the NHS advice on Vitamin C.
Practical ways to include vitamin C in your day:
Start your morning with a smoothie packed with berries. (Orange juice is not recommended as juice can spike blood sugar and lead to cravings later in the day)
Snack on red and green bell peppers, which are surprisingly rich in vitamin C.
Add a squeeze of lemon or lime to your water or salads for a refreshing boost.
See my previous blog post on wonderful vitamin C rich foods and recipes.
Does vitamin C really boost your immune system?
I am sure this question has crossed your mind! There’s a lot of talk about vitamin C and immunity, and it’s important to separate fact from fiction. The truth is, vitamin C plays a crucial role in supporting your immune defences, but it’s not a magic bullet that will instantly prevent colds or infections.
Research shows that vitamin C can help reduce the duration and severity of common colds. It supports the skin’s barrier function, which is your first line of defence against pathogens. Plus, it enhances the function of various immune cells, including phagocytes and lymphocytes, helping your body respond more effectively to invaders.
However, it’s best to think of vitamin C as part of a bigger picture. A balanced diet, good sleep, stress management, and regular movement all work together to keep your immune system resilient.
My personal experience:
When I started taking vitamin C regularly, especially during stressful periods, I noticed I bounced back faster from minor illnesses. I used to drink the fizzy tablets in water, which was helpful to some extent, particularly for hydration and some vitamin C intake, but also a lot of the vitamins would have simply flowed through me and into the toilet! Now I am more focused on eating vitamin C rich foods, as whole foods are packed with essential nutrients as well as fibre - which benefits the body in numerous ways, including cardiovascular health.
How to get the most from vitamin C for your immune health
Getting vitamin C from natural sources is ideal, but sometimes life gets busy, and you might need a little extra support. Here are some tips to maximise the benefits:
Choose whole foods first: Citrus fruits, strawberries, kiwi, broccoli, bell peppers and Brussels sprouts are fantastic sources.
Consider supplements wisely: If you struggle to get enough vitamin C from food, a high-quality supplement can help. Look for ones with bioflavonoids, which enhance absorption. Supplments made from rose-hips are also more naturally sourced and can have a greater impact. Such as this brand which you can buy online in Holland and Barrett.
Pair vitamin C with iron-rich foods: Vitamin C improves iron absorption, which is vital for energy and immune function. Iron rich foods are spinach, lentils, figs and red meat.
Avoid overcooking: Vitamin C is sensitive to heat, so steam or eat your veggies raw when possible.
Stay consistent: Because your body doesn’t store vitamin C, daily intake is key.
The broader impact of vitamin C on your well-being
Beyond immunity, vitamin C supports collagen production, which keeps your skin, joints, and blood vessels healthy. This is especially important as we age and want to maintain our vitality and mobility. It also helps reduce inflammation and supports adrenal gland function, which can improve your response to stress. Vitamin C, B Vitamins and magnesium are the vitamins that the adrenal glands need to be able to respond well to stress. I always encourage clients who come to me with stress related symptoms to focus on including these foods in their diet. You can learn more about how to take action to improve your nutrition which can help you cope better with stress here!
When I started focusing on eating foods rich in vitamin C, I also noticed my skin looked brighter and felt more hydrated. Plus, I had more energy throughout the day, which was so needed after struggling with sleep for so long.
Embracing vitamin C as part of your daily self-care
Incorporating vitamin C into your routine is a simple, loving act of self-care. It’s a way to nourish your body and support your immune system gently but effectively. Remember, it’s not about perfection but progress. Small, consistent steps can lead to big changes over time. If you want to learn more about vitamin c read this blost post and also visit this website for 20 foods rich in Vitamin C.
Your journey to feeling balanced, energised, and resilient starts with these little choices. So why not start today? Grab a juicy orange or a handful of strawberries, whip up a colourful salad, or simply enjoy a moment of gratitude for your body’s incredible ability to heal and protect itself.
All the love,
Fleur
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*Multiple Sclerosis is an auto-immune illness with no cure, which causes the immune system to attack itself - especially the protective sheaths around the nerves and also the brain itself - which results in (in Ramin's case) a series of catastrophic consequences - which I am writing a book about!
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