Vitamin C for Immune Support Cheatsheet

What is Vitamin C?

• Water-soluble vitamin critical for immune function and antioxidant protection
• Also known as ascorbic acid

Key Benefits of Vitamin C for Immunity

• Boosts white blood cell production and function
• Enhances antioxidant defense against free radicals
• Supports skin barrier and wound healing
• Aids iron absorption to prevent anemia
• Reduces severity and duration of colds

Dietary Sources of Vitamin C

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, raspberries)
• Kiwi
• Bell peppers (red, green, yellow)
• Broccoli and Brussels sprouts
• Tomatoes
• Leafy greens (spinach, kale)

Recommended Intake

• Adults: 75-90 mg per day
• Smokers and stressed individuals may require higher amounts
• Excess intake generally excreted; very high doses can cause digestive upset

Signs of Vitamin C Deficiency

• Fatigue and weakness
• Bleeding gums and slow wound healing
• Easy bruising
• Frequent infections
• Scurvy in severe deficiency

Tips for Maximizing Vitamin C Intake

• Eat fresh, raw fruits and vegetables when possible
• Avoid overcooking to preserve vitamin C content
• Include vitamin C-rich foods with iron-rich meals for better absorption