Vitamin C: Good for the immune system and for fighting infections
A good immune system is always important but it is even more so now, in times of COVID-19. To have one, the body needs enough micronutrients — such as vitamin C. So let's talk about fruit, vegetables and biochemistry.
Eat me!
Most mammals can synthesize vitamin C i.e., produce it themselves. But humans can't; we must ingest this water-soluble micronutrient with our food. Vitamin C can be found in kiwis, oranges and grapefruits, but also in vegetables such as brussels sprouts, broccoli and peppers. Unfortunately, it is somewhat heat-sensitive — so be careful when cooking!
Less mystery, more biochemistry
Vitamin C is not just a nice-to-have that is mainly important for the old, the sick and vegans. On the contrary, its biochemical functions are the same and equally important in every body. Vitamin C is one of the micronutrients that, although they do not provide the body with energy, are essential for its basic functions. These include cell metabolism and our defense system.
A radical pursuer of radicals
As an antioxidant, vitamin C reduces the damage caused by oxygen free radicals to molecules that are essential for the body. These radicals are produced during normal metabolic processes. However, harmful substances such as tobacco quickly lead to oxidative stress and the increased formation of free radicals. This also increases the need for vitamin C.
Strawberries to boost enzyme activity
The human body doesn't just use the vitamin C of these strawberries to protect against oxygen radicals; the vitamin is also an important cofactor in a number of enzymatic activities, such as the synthesis of the protein collagen, which forms part of tendons, bones, cartilage and the skin. Poor wound healing can thus indicate a vitamin C deficiency.
Counterattack with grapefruits
The body needs vitamin C to defend itself against infections. As an antioxidant, vitamin C is responsible not only for cell protection; it also goes on the attack in the event of an infection. It stimulates the migration of immune cells, known as neutrophils, to the site of infection, promotes phagocytosis — cellular waste disposal — and kills pathogens.
Sufficiency beats deficiency
Severe vitamin C deficiency can lead to scurvy. Symptoms of this potentially fatal disease are poor wound healing, bruising, loss of hair and teeth and joint pain. To protect against it, 10 milligrams of vitamin C daily are sufficient. Sufficient vitamin C is also associated with a lower risk of high blood pressure, coronary heart disease and strokes.
How much is enough?
According to the German consumer advice center, the recommended daily intake of vitamin C is 110 mg for men and 95 mg for women. Oregon State University researchers recommend 400 mg per day for all adults. The vitamin is harmless, and if too much is ingested, it is excreted in the urine. Researchers say that whether taken as a dietary supplement or as brussels sprouts, it is the same vitamin C.