Immunity 5 MIN READ 199 VIEWS December 7, 2021

National Vitamin C Day: What Makes Vitamin C Immunity Booster Super Beneficial

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Vitamin C Immunity
Vitamin C Immunity Booster Benefits
Natural Sources of Vitamin C
Vitamin C Immunity Supplements

National Vitamin C Day is celebrated on April 4 every year. As the name suggests, this day is celebrated to create awareness about the significance of Vitamin C and its numerous benefits. On this occasion, we want you to understand how this essential vitamin contributes towards strengthening our immune system. Vitamin C immunity is attributed to its antioxidant properties that fight free radicals. Vitamin C is not produced by the body and has to be derived from food sources. Vitamin C is water-soluble and is best known for its support to the immune system. The growth and repair of tissues of the entire body are facilitated by this vitamin. If the food sources are not providing this vitamin in the required quantity, vitamin C immune booster supplements are mandatory for the optimum functioning of your immune system.

Benefits of Vitamin C Immune Booster 

Vitamin C immune booster will help you in the following ways:

  1. Vitamin C and immunity are correlated. Vitamin C is an essential nutrient that boosts the immune system by supporting several cellular functions of the body. 
  2. The antioxidant properties of Vitamin C help in fighting free radicals and thus contribute towards preventing inflammation and boost immunity.
  3. One of the most critical Vitamin C immune system advantages is that it enhances skin health and enables it to act as a shield and prevents toxic compounds into the body.
  4. It is observed that Vitamin C does not prevent cold but adequate doses of Vitamin C can reduce the duration of a cold. 
  5. Vitamin C enhances the production of white blood cells, enhances antibody production and prevents the death of different forms of T-lymphocytes that are a part of the immune system. T-lymphocytes emerge from stem cells in the bone marrow and are instrumental in fighting cancer and protecting the body against infections.
  6. Proper absorption of antibiotics by bacterial membranes is essential to fight infections and Vitamin C can help enhance the absorption level. 

Natural Sources of Vitamin C

Vitamin C immune booster works as a great support in preventing infections. The body cannot produce or store Vitamin C on its own, so it has to be sourced from the diet. Vitamin C deficiency can cause symptoms like bleeding gums, vulnerability to bruises and infections, delay in wound healing, scurvy, and anaemia. The following are the natural sources of Vitamin C that you should include in the regular diet to get adequate levels of this vitamin:

1. Kakadu Plums

Kakadu Plums grown in Australia are the richest source of Vitamin C. Every 100 gms of the fruit contains 5300 mg of Vitamin C. You can derive around 530% of the required DV of Vitamin C from each plum.

2. Acerola Cherries

Half a cup of Acerola Cherries weighing around 49 grams will provide 822 mg of Vitamin C, 913% of the required DV.

3. Chili Pepper 

There are two varieties of chili pepper – the green chili pepper and red chili pepper. Every 100 gms of green chili pepper contains 242 mg of Vitamin C, i.e., 121% of DV, whereas the red chilli pepper provides 72% of DV of Vitamin C.

4. Guavas

The pink variety of guavas is extensively grown in South America and Mexico. This tropical fruit is a very rich source of Vitamin C. Every 100 gms of guava contains 228 mg of Vitamin C, which is 140% of the DV for the nutrient.

5. Black Currant

Every 100 gms of black currant contains 181 mg of Vitamin C, i.e.112% of the DV for Vitamin C. It helps in reducing chronic inflammation with its antioxidant properties. 

6. Parsley 

Parsley provides 11% of DV of Vitamin C. Two tablespoons of parsley is close to 8 gms and it contains 10 mg of Vitamin C. Parsley can also be a good source of nonheme iron when consumed with leafy greens. Vitamin C enhances the absorption of nonheme iron and prevents anaemia caused by iron deficiency.

7. Mustard Spinach 

Every 100 gms of mustard spinach contributes to 130 mg of Vitamin C, providing 217% of DV for Vitamin C when raw and 130% of DV for Vitamin C when cooked.

8. Kale 

Kale is a low-calorie vegetable rich in Vitamin C, E, K, folate, and fibre. Every 100 gms of Kale contains 120 mg of Vitamin C. Raw Kale provides 89% of DV for Vitamin C, while cooked Kale provides 59% of DV. 

The process of steaming Kale releases antioxidants that reduce inflammation and prevent inflammation-related diseases. 

9. Kiwi 

Kiwi fruit, rich in Vitamin C, reduces oxidative stress and boosts the immune system. Kiwi contributes majorly towards vitamin C immunity. 71 mg of Vitamin C, i.e. 79% of DV, is provided by one medium-sized Kiwi.

10. Broccoli 

Broccoli is another rich source of Vitamin C and consuming it can reduce the risk of inflammatory diseases. Every 100 gms of Broccoli contains 89 mg of Vitamin C, i.e., 57% of DV for Vitamin C.

11. Lemons  

In ancient times, lemons were considered the best treatment for scurvy due to the richness in Vitamin C. One lemon with the peel contributes to 92% of DV for Vitamin C. Vitamin C immunity can be acquired with regular consumption of lemons.

The fruits rich in vitamin C can be consumed as whole fruits or in the form of juices. Vegetables can be steamed for consumption or incorporated in salads. 

Vitamin C Immune System Supplements 

Nutritionists suggest that the consumption of fruits and vegetables to acquire an adequate level of Vitamin C is a better option. But you might not be able to consume enough fruits and vegetables to get an adequate level of this nutrient. In such cases, you can resort to either Vitamin C supplements or can consider multivitamins wherein you can get other nutrients along with Vitamin C.

However, it is important to stay mindful of the following precautions: 

  • Make sure that the supplement is approved by authorities like the FSSAI. This ensures the best manufacturing and safety standards. 
  • Be aware of the dosage that you are consuming each day. For adults, a daily intake of 90 mcg is recommended each day. Take into account the natural Vitamin C sources that are included in your diet to prevent overconsumption. 


If you are planning to include a Vitamin C immunity supplement in your diet, always consult a doctor before doing so. This ensures that the consumption is calculated correctly to suit your current health status and requirements. This National Vitamin C Day, make sure you spread the word the important role of this vitamin in strengthening the immune system.

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