Time: 2024-07-07
During the summer , protecting your skin from the sun is crucial , and Vitamin C ( or ascorbic acid ) is essential for this purpose . Alongside beta - carotene , vitamin C boosts collagen synthesis , strengthens the skin , and shields it from sun damage . Discovered in the 1930s by Hungarian scientist Albert Szent - Gyrgyi , this micronutrient is vital for skin health . It fights free radicals that age the skin prematurely and supports collagen production , keeping skin firm , toned , and elastic.
One way to ensure an adequate intake of vitamin C is through supplements , with the recommended daily dose being 75 mg for women and 90 mg for men . However , nutritionists recommend obtaining this essential nutrient through a balanced diet rich in vitamin C. Including vitamin C - rich foods in your daily meals is easy and beneficial thanks to the variety of fruits and vegetables that contain this nutrient . These foods also contain flavonoids that aid in the absorption of vitamin C by the body , providing several benefits for skin and overall health.
A powerful antioxidant with anti - aging properties , vitamin C strengthens the immune system , promotes iron absorption in the intestines , and contributes to red blood cell production . It is also beneficial for cardiovascular health , connective tissues , wound healing , and neurotransmitter synthesis . Consuming raw or lightly cooked vitamin C - rich foods is preferable as heat can deactivate the nutrient.
1 . Hot Peppers : Red chilies are a potent source of vitamin C , providing about 229 mg per 100 grams . They also contain vitamin A with anti - aging benefits for the skin.
2 . Guava : This tropical fruit offers around 228 mg of vitamin C per 100 grams and is rich in antioxidants , anti - inflammatory , antiviral , and antibacterial properties.
3 . Blackcurrants and Other Berries : Berries are abundant sources of vitamin C , with blackcurrants boasting about 180 mg per ounce . They can be incorporated into smoothies , yogurt , or enjoyed as a nutritious snack.
4 . Red Peppers : Red and yellow peppers offer approximately 166 mg of vitamin C per 100 grams and are delicious raw in salads or as a dip.
5 . Kale : A favorite among health - conscious individuals , kale provides 120 mg of vitamin C per 100 grams and can be added to salads , juices , or smoothies.
6 . Kiwi : Originating from China and rich in vitamin C ( 85 mg per 100 grams ) , kiwi also provides vitamin E , calcium , and potassium , promoting healthy digestion.
7 . Oranges and Citrus Fruits : Oranges are well - known for their vitamin C content , with fresh juices being excellent sources of this nutrient.
8 . Broccoli : Offering about 89 mg of vitamin C per ounce , broccoli can be enjoyed raw or steamed with sea salt.
9 . Strawberries : Rich in vitamin C , strawberries are a delicious addition to yogurt , smoothies , or enjoyed on their own.
10 . Brussels Sprouts : These vegetables are packed with nutrients essential for skin health , including 85 mg of vitamin C per 100 grams . Try them raw in salads for glowing skin.
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