Boost Your Immune System: Vitamin C - Benefits + Smoothie Recipe

 

What is Vitamin C?

Vitamin C is a nutrient that is naturally present in mainly fruits and vegetables. Vitamin C is also known as L-ascorbic acid or simply ascorbic acid (1).

Why is Vitamin C important?

Vitamin C is a water-soluble antioxidant that is needed to regenerate other antioxidants such as Vitamin E, in the body. It also protects cells from damage by free radicals. When free radicals damage your cells, this leads to inflammation to help fight off pathogens (2).

Why is Vitamin C needed?

Our bodies require vitamin C to produce collagen, neurotransmitter, and L-carnitine. L-carnitine is a chemical that is made in the brain, liver, and kidneys; needed for muscle movement, brain, and heart function. It also helps turn fat into energy (3).

Vitamin C is also important for producing and maintaining protein. Collagen, an important component of connective tissue, plays a vital role in wound healing and immune function (4).

It also improves the absorption of non-heme iron, present in plant-based foods (5).

Can Vitamin C Help Patients with Diabetes?

Diabetes Mellitus (Type 2 Diabetes) is a very common metabolic disease that causes complications of the blood vessels due to high blood sugar and high fats in the blood leading to cardiovascular complications. A study showed that vitamin C has beneficial effects on serum lipids and glycated hemoglobin (HbA1c), total cholesterol, triglycerides, and blood insulin (7). The results showed that vitamin C decreased blood glucose and lipids in patients with type 2 diabetes along with reducing the risk of complications of diabetes (7).

How to get more Vitamin C?

Fruits and vegetables are the best sources of vitamin C. Such as citrus fruits (oranges, limes), cherries, gooseberries, all berries, mango, red and green peppers, broccoli, cabbage, grapefruit, green peas, tomato, spinach, and potato (6).

Are you looking to get more vitamin C?

Try my Vitamin C Immune Booster Smoothie to help keep you healthy as the season starts to change. I don't get the cold or flu so often, and I believe it's because I religiously drink one to two smoothies daily.

Recipe: Vitamin C Immune-Boosting Smoothie

Ingredients

• 1.5 cups of frozen dark cherries
• 1 cup frozen pineapple
• 1/2 green apple
• 1 cup coconut water or spring water

Method:

Add coconut water, green apple, dark cherries, and pineapple in a blender. Blend until smooth. Enjoy!

Because the vitamin C content of food is reduced by prolonged storage and cooking, I like to get my vitamin C from raw natural foods.  Smoothies are a great way to get your daily dose of vegetables and fruits.  Lately, I have been a little obsessed with frozen dark cherries, frozen pineapples I get from Whole Foods supermarket; and green apples.

What’s your favorite Vitamin C booster drink? I’d love to have you share in the comments below.

References:

1. Abdullah M, Jamil RT, Attia FN. Vitamin C (Ascorbic Acid) [Updated 2021 Jun 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:https://www.ncbi.nlm.nih.gov/books/NBK499877/

2. Abdullah M, Jamil RT, Attia FN. Vitamin C (Ascorbic Acid) [Updated 2021 Jun 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:https://www.ncbi.nlm.nih.gov/books/NBK499877/

3. Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-328. doi:10.1007/s12291-013-0375-3

4. Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-328. doi:10.1007/s12291-013-0375-3

5. Valdés F. Vitamina C [Vitamin C]. Actas Dermosifiliogr. 2006;97(9):557-568. doi:10.1016/s0001-7310(06)73466-4

6. Valdés F. Vitamina C [Vitamin C]. Actas Dermosifiliogr. 2006;97(9):557-568. doi:10.1016/s0001-7310(06)73466-4

7. Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients. Indian J Med Res. 2007;126(5):471-474.