Adding a healthy dose of vitamin C to your diet during winter can offer a number of health benefits. This can be done by including various vitamin C-rich foods and supplements in the daily diet.

Winters are here and it's time to prepare for a fight against diseases and infections. While people often focus on the warmth of their blankets or layering up enough, many overlook the most important aspect of preventive healthcare - nutrition. What you consume during winter is essential when it comes to preventing illnesses. One of the nutrients that help your body function normally and protect you against threats like germs is vitamin C.

Scientifically referred to as ascorbic acid, vitamin C is a water-soluble nutrient essential for the development and repair of body tissues. It plays a key role in several bodily functions such as absorbing calcium and iron, strengthening the immune system, maintaining healthy teeth, bones, and cartilage, and producing collagen. Moreover, it's a powerful antioxidant that defends your cells against harmful free radicals. Read on to find out how increasing the intake of vitamin C through foods and supplements can help during winter.

Benefits of Consuming Vitamin C in Winters

Here’s how increasing your intake of vitamin C can help you during the winter season.

1. Protection of Skin

Free radicals present in the body eliminate healthy oil from the skin’s surface. Normally, this oil keeps your skin hydrated and protects it against environmental aggressors. Any damage to this barrier can hamper the skin’s function leading to dryness, dehydration and increased susceptibility to breakouts. Due to dry air and indoor heat, your skin's natural barrier is more likely to be damaged, resulting in loss of moisture and hydration. Vitamin C, with its powerful antioxidant properties, helps combat free radicals to slow down and reverse these negative effects.

2. Strengthens Immune System

One of the most common health issues people face during winter is catching a cold. Consuming 1000 milligrams (mg) of vitamin C every day strengthens your immune system and prevents serious respiratory illnesses like lung infections or pneumonia.

3. Improves Blood Flow

Vitamin C can help maintain the body temperature during winter by enhancing the expansion of blood vessels, thereby allowing more blood to flow throughout the body. This is especially beneficial for those suffering from cardiac diseases.

4. Reduces Cholesterol

Vitamin C helps in lowering your cholesterol levels by enhancing the conversion of cholesterol into bile salts, which are effectively eliminated by your body. This also helps in reducing the risk of developing heart disease.

5. Boosts Collagen

Vitamin C boosts the production of collagen, which plays a key role in the growth and repair of tissues. An increase in collagen production can help build cartilage, skin, tendons, blood vessels, and ligaments and accelerate recovery post-injury.

How to Increase Vitamin C Intake in Winters?

To add a healthy dose of vitamin C to your winter diet, you can include certain vitamin C-rich foods in your daily diet, such as:

●       Amla (Indian gooseberry)

●       Grapefruit juice

●       Orange

●       Broccoli

●       Tomato

●       Potatoes

●       Red bell pepper

●       Green bell pepper

●       Strawberries

●       Kiwi

While including these foods in your daily diet can be quite effective in increasing your vitamin C intake, it can vary depending on availability. You can also choose to take vitamin C supplements to gain the benefits of this essential nutrient. However, it's highly advisable to consult with your doctor before starting with any supplements. You can choose from a variety of effective vitamin C supplements available at the Apollo 24|7 app.