Vitamin C is a vital nutrient that plays an important role in maintaining bone, muscle, and blood vessel health. This soluble vitamin supports collagen formation, iron absorption, and strengthens the immune system by increasing T lymphocyte activity, phagocytic function, and leukocyte mobility. Additionally, vitamin C promotes the production of antibodies and interferon, which help fight off infections.
However, according to Dr. Le Huyen Nhi from the Department of Nutrition at Tam Anh General Hospital in Hanoi, vitamin C supplements do not reduce the risk of colds but can improve symptoms and speed up the body’s recovery. Vitamin C acts as an antioxidant during infections, combatting oxidative stress that can lead to illnesses like colds and flu. A deficiency in this nutrient can result in symptoms such as easy bruising, bleeding gums, fatigue, a weakened immune system, and an increased risk of infection.
It is important to note that vitamin C must be obtained through diet or supplementation as it is not produced naturally in the body. Adults should consume 90 mg of vitamin C daily for men and 75 mg for women with additional recommendations for smokers, pregnant women, and breastfeeding women. Foods rich in vitamin C include guava, citrus fruits, bell peppers, kiwi, strawberries
