Protecting your skin from the sun during the summer is crucial, and Vitamin C (or ascorbic acid) is essential for this. Together with beta-carotene, Vitamin C promotes collagen synthesis, strengthening skin and protecting it from sun damage. Discovered in the 1930s by Hungarian scientist Albert Szent-Györgyi, this micronutrient is essential for skin health. It fights free radicals that prematurely age skin and supports collagen production to keep skin firm, toned and supple.
But how do you get enough vitamin C? One way is to take a vitamin C supplement. The recommended daily intake is 75 mg for women and 90 mg for men. However, nutritionists suggest that getting the right foods through a balanced diet is always preferable.
Incorporating foods rich in vitamin C into your diet is easy because there are plenty of delicious fruits and vegetables that contain it. Vitamin C also contains flavonoids that help your body absorb this essential nutrient. Plus, increasing your intake of fresh, in-season fruits and vegetables in your daily diet has numerous benefits for not only your skin but your overall health.
Benefits of Vitamin C
- It has a powerful antioxidant effect and prevents cell aging.
- Strengthens the immune system and protects us from seasonal illnesses
- Promotes iron absorption in the intestines and contributes to red blood cell production
- Benefits cardiovascular health and protects capillaries
- Maintains healthy connective tissue, promotes wound healing and prevents bleeding
- It supports the nervous system by participating in the synthesis of certain neurotransmitters and hormones, such as serotonin.
We’ve selected 10 foods rich in vitamin C that you can alternate between each day. Unlike supplements (more than 1,000 mg of ascorbic acid can cause gastrointestinal upset), you can’t “get too much vitamin C” from food. Vitamin C is heat-sensitive and is inactivated by cooking, so it’s best consumed raw or lightly cooked at low temperature.
Chili pepper
Red peppers are a veritable powerhouse of Vitamin C. 100 mg of this spicy little vegetable contains about 229 mg. They’re also pretty high in Vitamin A (retinol in topical form), which helps prevent premature skin aging. Try them raw, chopped, and tossed with pasta, meat, fish, or salads.
guava
This exotic tropical fruit also tops the list of foods rich in Vitamin C. 100 grams of guava contains about 228 mg of this important nutrient. What’s more, this polyphenol- and carotenoid-rich superfruit has powerful antioxidant, anti-inflammatory, antiviral and antibacterial properties. If you find some, stock up on them!
Blackcurrants and other berries
Berries, especially blackcurrants, are rich in vitamin C, with about 180 mg per ounce. Include them in your daily routine by mixing them into your morning smoothie, blending them into Greek yogurt, or enjoying them as a nutritious snack between meals with almonds, cashews, or walnuts.
Red bell pepper
Red and yellow bell peppers are a great source of vitamin C. Every 100 serving contains about 166 mg of vitamin C. These peppers are delicious eaten raw, diced to add a flavorful crunch to salads, or shredded and dipped into hummus or guacamole.
Kale
This leafy green vegetable is popular among health-conscious Californians, and a kale and avocado salad is revered as the epitome of healthy eating. Packed with Vitamin C, with 120 mg per 100 grams, this vegetable can be used in salads, nutritious juices, and smoothies to maximize its health benefits.
kiwi
Native to China and now available worldwide, kiwi is an excellent source of Vitamin C at about 85 mg per 100 grams. Apart from its vitamin content, kiwi also contains Vitamin E, calcium and potassium. The optimal mix of soluble and insoluble fiber and enzymes promote healthy digestion and smooth intestinal transit. Serve sliced kiwi fruit with your morning muesli or as a refreshing snack between meals.
Oranges (and other citrus fruits)
When we think of vitamin C, oranges are often the first fruit that comes to mind. And there’s a reason for that: oranges, like all citrus fruits, are a rich source of this essential nutrient. One average orange contains about 75 mg of vitamin C, while half a grapefruit contains about 39 mg. Fresh juice is also a good source, but it’s best to drink it soon after making it to prevent oxidation of the vitamin C.
broccoli
Broccoli is a healthy vegetable rich in Vitamin C, with about 89 mg per ounce. Have you ever tried thinly sliced raw broccoli in a salad with a dressing made of tahini (sesame cream), lemon juice, olive oil, and soy sauce? If raw broccoli doesn’t suit your taste, you can also steam it and eat it with a sprinkle of sea salt, or drizzle it with extra virgin olive oil and a squeeze of lemon.
strawberry
If you love strawberries, here’s another reason to load up on them: Strawberries are packed with Vitamin C. Just one cup of four to five medium sized strawberries will provide you with about 49 mg of this essential nutrient. Mix them with Greek yogurt, blend them into a smoothie, or freeze them to enjoy year-round.
Brussels sprouts
These micro cabbages are a powerhouse of nutrients that are beneficial for the skin. They contain beta-carotene, vitamin A, vitamin E and vitamin C, which is essential for collagen synthesis. 100 grams of these vegetables contain 85 mg of vitamin C. Try eating Brussels sprouts raw, thinly sliced in a salad, garnished with a little Parmesan cheese and your skin will glow.
Brussels sprouts, also known as micro cabbages, are packed with nutrients that are good for your skin. They are rich in beta-carotene, which is essential for collagen synthesis, as well as vitamins A, E and C. 100 grams of this vegetable provides about 85 mg of vitamin C. To revitalize your skin, try eating raw Brussels sprouts thinly sliced in a salad or with a little Parmesan cheese. Your skin will be healed by a healthy glow.
