A stronger winter and more beautiful skin... a "natural weapon" that restores your body's balance

Boost immunity and skin health with Vitamin C: sources, benefits, timing, dosage, and tips for safe and effective daily intake.

With the onset of winter, attention turns to boosting immunity and preventing seasonal illnesses, and Vitamin C stands out as a natural ingredient that combines supporting the immune system and improving skin health.

It is found in a large number of fruits and vegetables that we consume daily, and according to Salam Al-Feel, a journalist specializing in medical affairs at Sky News Arabia, it is a beloved ingredient from childhood, whether in fruits, juices, or daily routines.

Speaking to Sky News Arabia, nutritionist Maysa Hanna Murad confirmed that Vitamin C is  "essential during periods of inflammation or illness ," stressing that it plays a pivotal role in boosting the immune system.

She explains that vitamin C helps cells to regenerate and acts as a powerful antioxidant, which helps fight inflammation and boost the body's strength.

Diverse sources beyond citrus

Misa explains that the belief that vitamin C is only found in citrus fruits is “wrong.” Besides oranges, lemons and grapefruits, this vitamin is available in high quantities in kiwis, peppers, broccoli, cabbage, tomatoes, as well as various types of berries.

It notes that peppers contain an amount of vitamin C "almost equal to that found in oranges."

She adds that consuming vitamin C with iron-rich foods increases the absorption of this important mineral, and therefore, “it is helpful to add a squeeze of lemon to spinach or lentils to improve iron absorption.”

Benefits for the skin and fighting aging

El-Feel agrees with Mesa on the importance of Vitamin C for the skin, as it has become “an essential part of dermatologists’ recommendations, within the daily routine, whether in the form of a serum or within the diet.”

Mesa points out that vitamin C "reduces cell aging because it fights free radicals and helps heal wounds and improve skin appearance."

Correct timing and appropriate dosage

Regarding the correct way to consume it, Misa emphasizes that taking Vitamin C in the morning is better because it provides energy, and advises against taking it at night because it may cause sleep disturbances or stomach upset.

She goes on to explain that absorption is better on an empty stomach, "except in people who suffer from acidity or reflux."

As for the appropriate dose, she says that the ideal daily amount ranges between 1000 and 2000 milligrams, warning against exceeding the upper limit. Although the vitamin is water-soluble and does not cause toxicity, an unnecessary increase in the dose is not required.

She also pointed out that effervescent supplements are less beneficial than natural sources, explaining that "effervescent contains additives and flavors, while it is better to rely on food or basic supplements when needed."

Who should not take Vitamin C?

Mesa warns that some people should avoid supplements, such as those with “stomach problems or high acidity,” as well as people with a genetic predisposition to kidney stones.

It indicates that any dietary supplement requires medical consultation and tests to confirm the presence of a genuine deficiency.

Maysa also criticizes what some parents do by putting supplements for children in breakfast boxes, stressing that "this is a big mistake, as the child can get his daily needs through a balanced diet, and supplements may cause harm if given randomly."

Tips for getting the most out of it

In closing, Maysa emphasizes several recommendations:

Add vegetables and fruits rich in vitamin C to daily meals.

It is preferable to eat fruit as a whole rather than drink juice because it is "lower in calories, richer in fiber and more filling".

Drink sufficient amounts of water, since the vitamin is soluble and excreted with fluids.

Avoid combining vitamin C and calcium in the same meal because "calcium reduces its absorption".

Consult your doctor to determine the appropriate dosage when necessary.

With these guidelines, Vitamin C plays a dual role in boosting immunity and improving skin health, provided it is consumed consciously and knowledgeably, as Salam Al-Fil and Maysa Hanna Murad confirmed, so that it remains one of the most important nutrients in the winter season and throughout the year.