How Important is Vitamin C for the Body? Here’s an Explanation from an IPB University Nutrition Expert
In the midst of unpredictable weather, adequate vitamin C plays a major role in maintaining the body’s immune system. Adequate vitamin C intake can help the body produce antibodies, strengthen immune cells, and maintain healthy skin and body tissues.
Prof Hardinsyah, Professor at the Department of Community Nutrition, Faculty of Human Ecology (Fema) IPB University, explained that vitamin C deficiency can lead to a decrease in immunity.
“The effects can include a weakened immune system, dry and rough skin, slower wound healing, and bleeding gums,” he said in the IPB Podcast aired on the IPB TV YouTube channel.
He explained that vitamin C is a water soluble vitamin that has a unique role compared to other vitamins, especially in relation to the immune system.
“Vitamin C plays a role in stimulating the production of antibodies, one of which is natural killer cells. The production of these cells increases when we consume sufficient vitamin C,” said Prof Hardinsyah, who also serves as Chairman of the Board of Trustees (MWA) of IPB University.
Additionally, vitamin C also plays a role in increasing white blood cell production and supporting interferon formation and immunoglobulin function. According to him, the daily vitamin C requirement for adults ranges from 60–70 milligrams and is still safe to consume up to twice that amount due to its water-soluble nature.
Best Sources
Prof Hardinsyah emphasized that the best sources of vitamin C are fresh fruits and vegetables. “From fruits, we not only get vitamin C, but also fiber, other vitamins, and other supporting nutrients. So the benefits are more complete,” he said. Some fruits with high vitamin C content include guava, oranges, tomatoes, papaya, and various other tropical fruits.
He also reminded that vitamin C is easily damaged by heat. Therefore, vegetables should not be cooked at high temperatures. “If vegetables are cooked at high temperatures, most of the vitamin C is lost. Consuming them as a salad or stir-fry allows the vitamin C to remain intact,” he explained.
Regarding vitamin C supplements, Prof Hardinsyah mentioned that their use can be an option in certain conditions. “In emergency situations, such as traveling long distances, difficulty accessing fruits and vegetables, or during recovery from illness, vitamin C supplements can be used. However, under normal circumstances, natural sources are still more recommended,” he said.
He added that symptoms of vitamin C deficiency are not always specific, but can be seen from rough, dry skin and wrinkled lips. “Those are the initial symptoms that often appear, although they may also be related to deficiencies in other nutrients,” he said.
To maintain immune system health, Prof Hardinsyah advised the public to consume fruits and vegetables in balanced amounts daily. “By consuming two servings of vegetables and three servings of fruit per day, vitamin C needs are generally met,” he explained. (Fj) (IAAS/LAN)
