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Vitamin C

Top 10 Vitamin C Foods for Skin You Must Know

Ever wondered how amazing it is to consume vitamin C foods for skin, along with the overall health benefits? Well, Get ready for something awesome coming your way!

When it comes to keeping your skin healthy, vitamin C is like a superhero. To make the most of this important nutrient, all you have to do is eat foods high in vitamin C every day. It's that simple! So, get ready for super healthy and glowing skin.

What's Coming Down the Pipeline?

What is Vitamin C?

You might know vitamin C as ascorbic acid or L-ascorbic acid. It's a water-soluble vitamin and has strong antioxidant powers. This vitamin is super important because it helps in the synthesis of collagen and keeps you healthy in many ways. It boosts your immune system, which means it helps protect you from getting sick, like with cancer or heart problems. Plus, it gives your skin a nice, healthy glow.

Not getting enough vitamin C over an extended period could lead to a condition called scurvy. This causes your wounds to heal more slowly, and you may experience tooth loss or bleeding gums. You might also feel tired a lot, lose your appetite, or even lose weight. Make sure to have lots of vitamin C for a healthy boost!

Vitamin C Daily Dosage

Some foods have vitamin C, or you can choose to take it as a supplement. Because your body can't make vitamin C on its own, it's important to make sure it's part of your diet. Refer the table below to see how much vitamin C you should be getting each day. These guidelines are from the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies.

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

What are the Sources of Vitamin C

Let's explore these top 10 foods that contain vitamin C that can do wonders for your skin:

  1. Oranges: Those tasty, citrusy fruits are loaded with vitamin C, which is super important in collagen synthesis, promoting skin elasticity and reducing fine lines. Plus, the vitamin C in oranges acts like a superhero, protecting your skin from environmental damage and making it look brighter and healthier.
  2. Strawberries: Packed with vitamin C, strawberries contribute to the overall health of your skin. The antioxidants in strawberries fight against oxidative stress, preventing premature aging. When you munch on these tasty berries, you're not just treating your sweet cravings – you're also doing something good for your skin.
  3. Broccoli: Want to add some savory goodness to your skin journey? Try broccoli. It's not just a bunch of nutrients; it's also a great source of vitamin C. Broccoli supports collagen synthesis, aiding in your skin's firmness and elasticity. It also helps rid your body of harmful toxins, giving your skin a clearer look.
  4. Kiwi: Kiwis might be small and fuzzy, but they're big on helping your skin. The vitamin C in kiwi helps maintain your skin's suppleness and protects against UV-induced damage. Eating kiwis every day can make your skin feel fresh and renewed.
  5. Bell Peppers: Time for some colorful bell peppers! These aren't just pretty on your plate; they're also full of vitamin C. The antioxidants in bell peppers combat inflammation, helping to soothe your irritated skin. Whether you prefer red, yellow, or green, incorporating bell peppers into your diet provides a tasty way to support your skin's health.
  6. Guava: Let's take a trip to the tropics with guava. This fruit has a lot of vitamin C. Its high antioxidant levels aid in collagen synthesis, promoting your skin's elasticity and reducing the signs of aging. Eating guava regularly can make your skin look young and glowing.
  7. Pineapple: Sweet and tangy pineapple. It's not just a treat for your taste buds; it is a rich source of vitamin C. Pineapple helps your skin make more collagen and keeps your skin hydrated. The enzymes in pineapple helps your skin glow and feel nice and smooth.
  8. Papaya: Time to embrace the natural beauty benefits of papaya. This fruit has loads of vitamin C. The enzymes in papaya make your skin brighter by removing dead skin cells. Vitamin C antioxidants shield your skin from things like pollution, keeping it healthy and giving you a radiant look.
  9. Kale: For your skincare, incorporate nutrient-rich kale into your routine. Packed with vitamin C, it supports collagen production, fights inflammation, and contributes to a clear complexion. Enjoy its benefits in salads, smoothies, or as a tasty side dish.
  10. Mango: Mango is the king of fruits and is great for your skin. It's packed with vitamin C, keeping your skin hydrated. The antioxidants in mango also help your skin stay young and fresh. So, adding mango to your diet is like giving your skin a delicious treat.

Take Away

If you want your skin to look awesome and stay healthy, remember the saying "you are what you eat". Eating these 10 vitamin C rich foods every day can make your skin happy from the inside out. From tasty oranges to yummy mangoes, each of these foods has special things that help your skin look young, lively, and glowing.

FAQs

Q. What foods have vitamin C in them?

Ans. There are several vitamin C food sources, including citrus fruits (oranges, grapefruits, lemons, and limes), berries, tropical fruits (pineapple, mango, papaya, kiwi), melons, stone fruits (peaches, nectarines, plums), vegetables (red and green bell peppers, broccoli, Brussels sprouts, spinach, tomatoes), leafy greens (kale, Swiss chard, cabbage), other vegetables (cauliflower, potatoes, peas), and herbs (parsley, thyme). Including foods that have vitamin C in your diet supports the immune system, promotes healthy skin, and aids in iron absorption from plant-based sources.

Q. How much vitamin C per day for a woman?

Ans. For adult women, it's suggested to have about 75 mg of vitamin C daily. Everyone's needs are different, so it's a good idea to eat a mix of vitamin C food items and talk to a healthcare professional for personalized advice.

Q. Is vitamin C good for skin?

Ans. Yes, vitamin C is amazing for your skin. Its antioxidant properties protect against free radical damage, promote collagen synthesis for skin elasticity, and reduce dark spots, contributing to overall skin health and a youthful complexion. Incorporating vitamin C into your skincare routine or diet can be advantageous.

Q. What is vitamin C good for?

Ans. Vitamin C benefits you by acting as a potent antioxidant that protects your cells, supports collagen synthesis for skin elasticity, boosts your immune system, aids in iron absorption, and promotes cardiovascular health. Adding vitamin C to your skincare regime or diet can be really helpful.

Q. Why cannot vitamin C be stored in our body?

Ans. Vitamin C cannot be stored in your body for a long time due to its water-soluble property. Excess amounts are excreted through urine, emphasizing the need for a consistent intake through diet or supplements.

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