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The Benefits of Vitamin C and Zinc: Boosting Immune System and More

Vitamin C and Zinc are two essential nutrients that play an important role in the proper functioning of our body. Both nutrients have been shown to have a positive effect on the immune system, and can also provide other benefits to our overall health. In this blog post, we will explore the benefits of Vitamin C and Zinc, as well as their food sources and recommended daily intake.(1)
April 11, 2023 by

Benefits of Vitamin C:

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth and repair of tissues in our body. It is also an antioxidant that helps protect our cells from damage caused by harmful molecules known as free radicals. Here are some of the key benefits of Vitamin C:(2)

  1. Boosts the immune system: Vitamin C is known for its immune-boosting properties. It helps stimulate the production of white blood cells, which are responsible for fighting infections and diseases.
  2. Improves skin health: Vitamin C is necessary for the production of collagen, a protein that gives our skin its elasticity and helps to prevent wrinkles.
  3. Reduces the risk of chronic diseases: Vitamin C has been shown to reduce the risk of chronic diseases such as heart disease, high blood pressure, and certain types of cancer.
  4. Enhances iron absorption: Vitamin C helps the body absorb iron from plant-based foods, which is especially important for vegetarians and vegans who may have difficulty getting enough iron from their diet.(3)

Food sources of Vitamin C:

Some of the best food sources of Vitamin C include:

  1. Citrus fruits such as oranges, grapefruits, and lemons
  2. Berries such as strawberries, raspberries, and blackberries
  3. Kiwi fruit
  4. Pineapple
  5. Mango
  6. Papaya
  7. Tomatoes
  8. Red and green peppers
  9. Broccoli
  10. Brussels sprouts
  11. Spinach​​​

Recommended daily intake of Vitamin C:
The recommended daily intake of Vitamin C varies depending on age and gender. For adults, the recommended daily intake is 75-90 mg for women and 90 mg for men. However, some studies suggest that higher doses of Vitamin C may have additional benefits.

Benefits of Zinc:

Zinc is an essential mineral that plays a key role in many bodily functions. It is necessary for the proper functioning of the immune system, as well as for the growth and development of our body. Here are some of the key benefits of Zinc:(4)

  1. Boosts the immune system: Zinc is necessary for the development and functioning of white blood cells, which are responsible for fighting infections and diseases.
  2. Promotes wound healing: Zinc is involved in the production of collagen, a protein that is essential for wound healing.
  3. Supports healthy vision: Zinc is important for the proper functioning of the retina, which is the part of the eye that detects light.
  4. Improves brain function: Zinc is involved in the communication between brain cells, and has been shown to improve cognitive function in older adults.

Food sources of Zinc:

Some of the best food sources of Zinc include:(5)

  1. Oysters
  2. Beef
  3. Chicken
  4. Beans and legumes
  5. Nuts and seeds
  6. Whole grains
  7. Dairy products

Recommended daily intake of Zinc:

The recommended daily intake of Zinc varies depending on age and gender. For adults, the recommended daily intake is 8-11 mg for women and 11 mg for men. However, higher doses of Zinc can be toxic and may cause adverse effects.(6).(7)

In conclusion:

Vitamin C and Zinc are important nutrients that provide a variety of health benefits, including boosting the immune system, promoting wound healing, and improving brain function. Including a variety of foods rich in these nutrients in your diet can help ensure that you get the recommended daily intake. As with any supplement, it's always best to consult with your healthcare provider before starting to take Vitamin C or Zinc supplements to ensure that they are safe for you and won't interact with any medications you may be taking.


References:

  1. Hemilä, H. (2017). Vitamin C and Infections. Nutrients, 9(4), 339. doi: 10.3390/nu9040339
  2. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. doi: 10.3390/nu9111211
  3. Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, 1. doi: 10.1002/https://14651858.cd000980.pub4/
  4. Prasad, A. S. (2008). Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5-6), 353-357. doi: 10.2119/2008-00033.Prasad
  5. Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286. doi: 10.3390/nu9121286
  6. Haase, H., & Rink, L. (2009). Zinc signals and immune function. BioFactors, 35(1), 24-28. doi: 10.1002/biof.6
  7. Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: the biological basis of altered resistance to infection. The American Journal of Clinical Nutrition, 68(2), 447S-463S. doi: 10.1093/ajcn/68.2.447S



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