How Vitamin C Improves Immunity And Your Bones (Plus A High Vitamin C Recipe) - Save Our Bones

Even though winter is almost over in the Northern Hemisphere, a strong immune system is important. Consuming enough Vitamin C is an easy way to bolster the effectiveness of your immune system to protect against colds and other illnesses.

In this article, we will review the significance of Vitamin C for the health of your bones and your wellbeing, plus you’ll learn how Vitamin C positively affects immunity. You’ll also get a tasty recipe high in Vitamin C.

Vitamin C And The Immune System

A wealth of scientific evidence links Vitamin C intake with improved health outcomes. That includes an enhanced ability to prevent and recover from respiratory and systemic infections. This remarkable result is attributed to Vitamin C’s positive impact on immune function.1

A paper on Vitamin C and Immune function published in the journal Nutrition had the following to say about the power of this vitamin:

“Ensuring adequate intake of vitamin C through the diet or via supplementation, especially in groups such as the elderly or in individuals exposed to risk factors for vitamin C insufficiency, is required for proper immune function and resistance to infections.”1


Vitamin C enhances your ability to prevent and recover from respiratory and systemic infections. Studies have shown that adequate Vitamin C intake is required for proper immune function.

How Vitamin C Improves Immune Function

Vitamin C offers significant immune benefits in part because it has multiple mechanisms of action.

Most notably, Vitamin C is an antioxidant. It prevents oxidative damage to cells throughout the body. This protective capability prevents disruption of the cellular pathways that regulate the immune system.

Additionally, Vitamin C stimulates the transport of white blood cells to the site of infections, allowing a necessary immune response. This means your body is more likely to fend off a cold or overcome an infection.

Vitamin C also helps the immune system to ramp down after responding to an infection or other microbial intruder. White blood cells that find and destroy unwanted microscopic invaders are essential, but an overabundance of them can cause damage to healthy tissue. Vitamin C facilitates the process of removing excess white blood cells to protect tissue.

This collective set of mechanisms makes Vitamin C one of the most powerful tools available to keep your immune system strong and stay healthy through the winter months– and year-round!


Vitamin C's ability to improve immune function has several sources. It prevents oxidative damage as an antioxidant; it stimulates the transport of white blood cells to the site of infections; and it helps remove excess white blood cells to protect healthy tissue.

Vitamin C And Bone Health

The benefits of Vitamin C extend beyond immune function. It is also an essential part of the process of collagen synthesis.

Collagen, a fibrous protein, constitutes the majority of the organic portion of bone mass. As such, it plays a critical role in bone strength. That ties Vitamin C directly to the health and strength of your bones.

Studies have linked Vitamin C supplementation to increases in collagen production and the development of bone matrix.2

In addition, avoiding illness allows you to keep up with your bone-building practices such as regular exercise and preparing healthy meals. Fewer setbacks due to colds and infections mean more progress toward your bone health goals.

The Save Institute recommends getting at least 1000mg of Vitamin C per day.


Vitamin C is required for collagen synthesis. Collagen plays a critical role in bone strength and makes up most of the organic portion of bone mass.

A Recipe Packed With Vitamin C

This stuffed zucchini recipe is brimming with immune-boosting Vitamin C. It combines the brightness of onions and peppers with savory lima beans and protein-packed ground turkey or chicken.

Zesty Zucchini

4 Servings


  • 2 large zucchini halved lengthwise
  • 1 tbsp avocado oil
  • 1 small onion, diced
  • 1 garlic clove, minced
  • 8 ounces ground chicken or turkey
  • ¾ cup lima beans, cooked
  • 1 red bell pepper, diced
  • ¾ cup tomato, diced
  • ¼ tsp paprika
  • Sea salt and pepper, to taste
  • Parsley flakes to taste, for garnish


  1. Preheat oven to 375F.
  2. Scoop out the inside of the zucchinis and dice them and set aside.
  3. Lightly grease a baking pan with oil and put the zucchini halves cut side up. Sprinkle salt and pepper and bake for 8-10 minutes, or until soft.
  4. While baking the zucchini, heat the oil in a pan at medium to high heat and saute the onion for 3-4 minutes, then add the garlic and cook for an additional one minute.
  5. Add the ground meat, breaking it up with a spoon as it cooks, and when almost fully cooked, mix in the reserved zucchini, beans, pepper, and tomato and paprika. Add a little water if the mixture is too dry. Cook at medium heat for about 5 minutes or until the peppers are soft.
  6. Remove zucchini halves from the oven when ready, stuff them with the mixture, sprinkle with parsley flakes, and serve.
  7. Enjoy!

What This Means To You

You probably already knew that Vitamin C is good for your immune system, but now you know why. Plus, you have a great new recipe to help you boost your Vitamin C levels while maintaining a bone-healthy diet.

Behaviors that offer multiple health benefits are commonplace among Savers, largely because they are found to be easy and enjoyable once they are tried.

The Osteoporosis Reversal Program helps you to build a lifestyle filled with delicious food, satisfying physical activities, and bone-smart choices. Beyond improving your bone health, it helps you to live the life you want and deserve to live.

Before you know it, winter will be over. Stay healthy with Vitamin C so that you’re ready to meet the spring with open arms.




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  1. Carmel

    Dear Vivian
    Could you do an article about what type of Vit C supplement is best for which people?
    eg I’m highly sensitive to acidic tasting foods though know that once absorbed oranges and lemons become alkaline. But they still affect my stomach though limes are ok. Ascorbic acid is in and most supplements and i react to that. What about Calcium Ascorbate as powder or supplement? Or any other type? As you know there’s no one size fits all. I’d like to add a Vit C supplement but what’s best? There are no doubt others like me. What about considering blood types? I’m type A -Neg. Many Thanks for your advice, Carmel

    • Vivian Goldschmidt, MA

      Dear Carmel,
      If your digestive system doesn’t react well to ascorbic acid, then calcium ascorbate would be a good alternative. It is a buffered supplement combining vitamin C (L-ascorbic acid) and calcium in a highly soluble form. And there’s no need to consider blood types for that.
      I hope this will work for you!

  2. Anne Marie Brady

    Looking for more information on helping our bones!

    • Save Institute Customer Support

      Dear Anne Marie,
      You can find lots of information in our articles. A simple search using the icon at the top right of the page will take you the topics you’re interested in. And, of course, you’ll find lots of valuable information in the Osteoporosis Reversal Program and our other programs.

      Don’t hesitate to reach out should you need further assistance with this.

      In excellent health,
      Customer Support

  3. Luc

    True enough about vitamin C. Any time I take pure ascorbic acid (300 mg) with water, I feel better, be it an upset stomach or feeling like getting a cold.

    • Vivian Goldschmidt, MA

      That’s great, Luc!

  4. Ita

    Thank you, Ita.

    • Vivian Goldschmidt, MA

      You’re welcome!

  5. Truth59

    You could also cook the dish in chicken fat by cooking the poultry halfway to get some fat out and then adding the rest of the ingredients.

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