Immune Health: Easy as A, B, and Vitamin C  

It’s time to go back to school! Paired with weather changes, busy schedules, and shorter days, it’s elementary to take care of yourself and your family’s immune system. Vitamin C to the rescue! 

Your immune system helps protect your body from infections. Diet, exercise, stress, and other factors can all have an impact, so it is important to eat a balanced diet, get plenty of fluids and regular physical activity, quality sleep and remain updated with your routine vaccinations (such as your annual flu vaccination).

What is Vitamin C? 

Vitamin C (also known as ascorbic acid, calcium ascorbate and sodium ascorbate) is a water-soluble vitamin sold as a dietary supplement and found in certain foods. In addition to its historical use in preventing and treating scurvy, Vitamin C is also an essential nutrient involved in tissue repair. 

The Power of Vitamin C: 3 Big Benefits 

Several studies show certain nutrients such as zinc and vitamin C may specifically help support your immune system. Vitamin C: 

• Is one of the body's main antioxidants and aids in the formation of collagen for our cells, protection against infection and the production of an important brain chemical, serotonin.  
• Helps absorb zinc and iron which can help promote wound healing, red blood cell production and healthy skin. Fun fact: your skin is a crucial barrier to help protect you from infections. 
• Has been linked to supporting the functions of certain white blood cells, macrophages, and leukocytes, which are important components of the immune system.  

How to Get Your Recommended Daily Dose 

Vitamin C Is an essential nutrient, meaning it cannot be made by the human body. That means it must be consumed through foods or supplements.  

When considering a supplement, check for one containing a maximum of 250mg per dose because that is what will be absorbed. Vitamin C is a water-soluble vitamin meaning the body takes what it needs and excretes the rest. Anything higher may be excreted. Consuming too much vitamin C may cause diarrhea, stones in the kidney, or increased iron stores. 

The National Institute of Health recommends the following daily intake of vitamin C:  

Think Outside the Orange: 12+ Foods That Contain Vitamin C 

Typically, when we think of Vitamin C, we think of the citrus family (oranges, tangerines, clementines, lemons, limes, and grapefruits). True, these provide the recommended amount of Vitamin C, but did you know a variety of other fruits and vegetables contain Vitamin C, too? Here are some examples: 

• Red and green bell peppers  
• Broccoli  
• Strawberries  
• Tomatoes 
• Kiwi  
• Brussel sprouts  
• Potatoes  
• Spinach  
• Green peas (Bonus: they’re a great zinc source, too!)  
• Cantaloupe  
• Cauliflower  
• Mango  
• Papaya  

Easy Ways to Add More Vitamin C to Your Daily Diet 

Ounce for ounce, the red bell pepper contains three times as much vitamin C as the Florida orange (127mg vs 45mg). Red bell peppers also provide beta-carotene, potassium, vitamin A, vitamin B6, vitamin E and folate. Some effortless ways to incorporate peppers into your diet include adding them to your: 

• morning omelet or hash  
• hummus  
• cottage cheese  
• favorite salad  
• stir fry  
• nachos   
• chili or soup   

Kitchen Tip: Pair Vitamin C rich foods with iron-rich foods for improved absorption of both nutrients! Other ideas: Prepare tomato-based spaghetti sauce in a cast iron skillet, add red bell peppers and spinach to whole grain salads, or blend mango or papaya into your smoothies with cashew butter. 

No matter how you slice it, dice it, or sip it, Vitamin C earns extra credit for helping keep families running at full power during the busy back-to-school season.