Good skin health is positively associated with vitamin C rich foods!
Whenever we think about our health, the first vitamin that comes to mind is Vitamin C, this is not only because of its contribution to our skin beauty, but it also pays equal attention towards our overall wellness.
Vitamin C reinforces the overall healing process, serves as free radical scavenger, strengthens connective tissue, improves cardiovascular health and helps in stimulating vital chemicals in the brain. However, the only hurdle is that the human body is unable to synthesize this essential vitamin, so getting vitamin C via dietary sources becomes the utmost need of our bodies.
Vitamin C foods viz. kakadu plum, rosehip, acerola cherries, Indian gooseberry, orange, blackcurrant, spinach and broccoli are very essential to be in your diet to enrich your body with adequate levels of vitamin C for rejuvenated skin and overall health.
Here we discuss, a complete guide to vitamin C rich foods, hope this write up will help you to get more information about vitamin C.
What to expect in this article:
- What is Vitamin C
- Vitamin C other name
- Vitamin C daily dosage
- Vitamin C sources
- Health benefits of Vitamin C
- Vitamin C benefits for skin
What is Vitamin C?
Vitamin C is also known as ascorbic acid or L-ascorbic acid, a water-soluble vitamin having potent antioxidant properties and an essential cofactor for the metabolism of collagen synthesis. It does a lot for us, i.e. from boosting our immune system by reducing the risk of cancer and cardiac diseases to giving you a healthy and glowing skin.
Chemical Name of Vitamin C
Vitamin C is also available in other forms such as ascorbyl palmitate, calcium ascorbate, magnesium ascorbate, ethyl ascorbic acid and many more. The clinical marker of severe and prolonged-term vitamin C deficiency is Scurvy (impaired wound healing, tooth loss, gingivitis (bleeding gums), anaemia). Other symptoms of vitamin C deficiency are fatigue, malaise, loss of appetite, lethargy and weight loss.
Vitamin C Daily Dosage
Vitamin C found naturally in some foods, and available as a dietary supplement. As such, the human body is unable to synthesize it internally; that’s why it is an essential nutritional component. As per the United State Institute of Medicine (IOM), the recommended dietary allowance (RDA) is 75 mg/day for women and 90 mg/day for men.
| Age | Male | Female | Lactation | Pregnancy |
| 0-6 month | 40 mg/day | 40 mg/day | – | – |
| 7-12 month | 50 mg/day | 50 mg/day | – | – |
| 1-3 yrs | 15 mg/day | 15 mg/day | – | – |
| 4-8 yrs | 25 mg/day | 25 mg/day | – | – |
| 9-13 yrs | 45 mg/day | 45 mg/day | – | – |
| 14-18 yrs | 75 mg/day | 65 mg/day | 80 mg/day | 115 mg/day |
| 19+ yrs | 90 mg/day | 75 mg/day | 85 mg/day | 120 mg/day |
Sources of Vitamin C
Vitamin C, the world’s healthiest food!
Fruits and vegetables such as citrus fruits, potatoes, tomatoes, kiwifruit, red and green peppers, broccoli, brussels sprouts and strawberries are rich sources of vitamin C.
From a survey by the Food and Nutrition Board (FNB) in the general population, more than 90 % of vitamin C comes from the daily intake of these foods. Foods with vitamin C may give you approx. More than 200 mg/day of vitamin C, whereas, this concentration decreases after cooking because of the nature of ascorbic acid (as it gets destabilized in the presence of heat).
The most abundant source of vitamin C is Kakadu plum (3100mg/100gm), Acerola cherries (1600 mg/100gm) and Indian gooseberry (700mg/100gm).
Vitamin C rich fruits and vegetables
Eating a couple of fresh raw fruits and vegetables every day will be able to fulfil your Recommended Dietary Allowance (RDA) of vitamin C. So, if your daily diet is enriched with fruits and vegetables, then additional intake of vitamin C supplements may not be needed.
- Vitamin C rich fruits: Citrus fruits such as kiwi, lemon, orange, guava, kakadu plum, grapefruit, rose hips, perrismons, papayas, strawberries and cantaloupe.
- Vitamin C rich vegetables: Vegetables such as broccoli, Brussel sprouts, cauliflower, capsicums, mustard spinach, yellow peppers, tomatoes and potatoes.
| Foods | Mg/100gm |
| Vitamin C rich fruits | Vitamin C content |
| Kakadu plum | 3100 |
| Rosehip | 2000 |
| Acerola Cherries | 1600 |
| Indian gooseberry | 700 |
| Guava | 100 |
| Kiwifruit | 90 |
| Perrismons | 60 |
| Papaya
Orange |
60
50 |
| Strawberries | 60 |
| Lemon | 40 |
| Grapefruit | 30 |
| Cantaloupe | 40 |
| Raspberry | 30 |
| Cranberry | 13 |
| Pineapple | 10 |
| Vitamin C rich vegetables | |
| Blackcurrant | 200 |
| Red pepper | 190 |
| Broccoli | 90 |
| Brussels sprout | 80 |
| Cauliflower | 40 |
| Garlic | 31 |
| Spinach | 30 |
| Potato | 20 |
| Tomato | 10 |
| Cabbage raw green | 30 |
| Carrot | 9 |
Health Benefits of Vitamin C :
Vitamin C serves a vast number of health benefits (read more about it), from boosting the immune system, wound healing, preventing common cold to reduce the risk of cancer, heart disease and diabetes. Along with these, it is a superstar skincare ingredients.
So let’s discuss the role of vitamin C in the overall well being of health,
Vitamin C and the Common Cold
At a higher dose (1-3 gm) vitamin C has the potency to relieve and prevent the symptoms of the common cold. During the rhinitis condition, vitamin C enhances the proliferation of T-cells in response to infections and provide relief from common cold symptoms.
Vitamin C Wound Healing
Vitamin C stimulates the process of collagen synthesis. Collagen is a tissue protein that provides tensile strength and elasticity to tissue. During the process of wound healing, this collagen protein accumulates at the site of damaged tissue and subsequently form cross-linking of fibre overwound and speed up the process of healing. The administration of vitamin C at a dose of 500mg to 1.0 gm/day during the post-operative period effectively boost the process of wound healing. Know more about collagen rich foods.
Vitamin C and Cancer Prevention
The anticancer activity of vitamin C is due to its pro-oxidant property. At higher concentration, it mediates the synthesis of hydrogen peroxide that shows potential antitumor effects. From a study, it is found that a diet enriched with a higher dose of vitamin C enhance the survival rate of cancer patients. Vitamin C prevents metastasis (spread) of tumour cells, reduce the toxicity related to chemotherapy and have free radical scavenging property.
Vitamin C and Fertility
Vitamin C serves a vital role in maintaining the structural as well as functional integrity of androgen-dependent reproductive organs. A well-known benefit of vitamin C is, it is used for the management of male infertility caused due to non-specific seminal infections. From a study, it is reported that the antioxidant properties of vitamin C can significantly decrease Reactive Oxygen Species (ROS) concentration in semen; thus, improves the quality of sperm.
Vitamin C benefits for brain
Schizophrenia is multifactorial and one of the most prominent neurological diseases. A large class of medicaments are available for their treatment, but still, an effective treatment is not yet possible. From a study, it is found that dietary intake of vitamin C in schizophrenic patients decreases free radical generation and lipid peroxidation in the brain (a primary culprit behind schizophrenia) thus improves the disease conditions.
Vitamin C has neuroprotective property; its balance level in the body facilitates protection against age-related cognitive decline.
Vitamin C and Diabetes
From a study, it is found that vitamin C decreases the risk of diabetes mellitus (DM). Generation of ROS and oxidative stress is one of the prime reason behind hyperglycaemia. Vitamin C has antioxidant properties that decrease the production of ROS, thus reduces the risk of DM. Learn more about antioxidant rich foods here!
Vitamin C benefits for skin
Skin is the largest organ of the body; it acts as a natural barrier and protects internal body parts from environmental and microbial damage. During the normal lifetime, skin faces a wide variety of challenges, that alter their structural appearance.
Vitamin C acts as a skin superstar agent and provides complete protection to the skin. Healthy skin is abundant in vitamin C and aids in making skin the major defence system of the body. But, in the inadequate intake, this store of vitamin C can be consumed very quickly.
That is why, the regular dietary intake of vitamin C foods is very essential to keep skin salubrious and robust.Click here to know more about vitamin c benefits for skin. You can also use Vitamin C Serum to fulfil the requirement of this vitamin for skin.
Here we discuss, the potential benefits of vitamin C for skin:
Anti-oxidant Property:
Being a potent antioxidant agent, vitamin can neutralize and remove the oxidants which formulate after exposure to UV rays and environmental pollutants. These two factors are the most devastating fears for skin care as this is the major cause behind damaged, dull and photo-aged skin. Vitamin C helps to deal with these concerns and make skin free of free radicals and reduces oxidative stress.
Anti-ageing property
Vitamin C increases collagen production. Collagen is a cell protein which helps in holding the cell together, provide strength and elasticity to the skin. Thus vitamin C provides anti-ageing properties by reducing earlier fine lines and wrinkles and prevent the formation of new ones.
Fight against hyperpigmentation
Vitamin C inhibits tyrosinase enzyme (responsible for melanin production by conversion of tyrosine into melanin) thus prevent excessive melanin production, lightens dark spots and rejuvenates the dull skin and lifeless skin.
Sun damage protection
Vitamin C protects the skin from damage caused by sun UV radiation both UVA (premature ageing and wrinkles) and UVB (pigmentation and tanning) along with sunscreen.
Anti-acne property
Vitamin C has anti-inflammatory property, thus removing acne problems and reducing the redness of the skin caused due to acne. Due to enhanced collagen and elastin protein, it reduces scars formed by acne and wound healing property.
Concluding, Vitamin C is a powerhouse ingredient, acts like a protective sheath that provides you with complete protection and gives you a healthy and happy life.
Therefore, don't underrate the vitamin C benefits, must enrich your body with the adequate vitamin C levels and in absence of having proper vitamin C intake, you can also include vitamin C supplement in your regular diet. This will helps to replenish your body's ascorbic acid levels and in proper amounts as these has equivalent bio-availability to those of naturally occurring ascorbic acid in foods with vitamin C. Also, you can find out this vitamin in combination with other skin care supplements as well. To know well you can also consult dermatologist.
“Consume The Vitamin C And Make Your Body Healthier & Stronger”
For more to know, check out FAQ's associated with vitamin C foods and supplements:
1. Are vitamin C supplements safe to consume?
Taking vitamin C foods or supplements in optimum quantities are considered to be safe for most of the people. If you suffering from a major health concern or taking any particular medication, must consult dermatologist or your physician before taking supplements.
2. Is the consumption of too much vitamin C harmful?
It is always advice to consume recommended amount of nutrients. The excess of any nutrient can cause side effects. High consumption of vitamin C is unlikely to be dangerous, but in some people can leads to problems like nausea, diarrhea, insomnia or headache.
3. Which people are at the risk of vitamin C deficiency?
Pregnant and lactating mothers, people with unhealthy eating habits, crohn's disease, ulcerative colitis, fad diets and smokers are the categories of people who can suffer from vitamin C deficiency more than any other healthy person.
