You might not think of the vitamin C benefits for skin, yet it’s one of the key nutrients that can help. Vitamin C contributes to normal collagen function for the normal function of skin.
Ensuring an adequate intake of vitamin C is also essential for a number of other reasons. Here we share the benefits of vitamin C, the sources of vitamin C and the supplements that can safeguard your intake.
How Much Vitamin C per day do I need?
For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day.
As vitamin C is a water-soluble vitamin, it comes out in our wee, so we need an adequate intake every day. It cannot be stored in the body unlike fat soluble vitamins.
The Benefits Of Vitamin C For Skin
Vitamin C contributes to normal collagen formation, which is important for skin. In the skin, the protein collagen can be found in the lower layer, known as the dermis. This collagen forms connective tissue, which holds together the body's structures.
Vitamin C contributes to the normal function of bones, teeth, cartilage, gums and blood vessels, too.
What’s more, vitamin C protects our cells from oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants on the body. Free radicals can be generated from sunlight and pollution.
Here are some of the biggest contributors to ensuring an adequate intake of this important vitamin...
- Dried Chives - per 100g- 660mg
- Guavas - per 100g 228mg
- Sweet Yellow Peppers - per 100g- 183.5
- Blackcurrants - per 100g - 181mg
- Bell Peppers - per 100g -128mg
- Kiwi - per 100g - 93mg
- Broccoli - per 100g - 89mg
- Brussels Sprouts (cooked) - per 100g- 62mg
- Papaya - per 100g - 61mg
- Snow Peas - per 100g - 60mg
- Strawberries - per 100g - 59mg
- Oranges - per 100g - 53mg
- Orange Juice - per 100g- 50mg
- Dried Goji Berries - per 100g - 48.4mg
- Cauliflower - per 100g- 48.2mg
- Florida Grapefruit - per 100g- 37mg
- Garlic - per 100g- 31.2mg
- Kale - per 100g- 18mg
Vitamin C Supplements That Contribute To Normal Skin Function
We’ve learnt that Vitamin C can help support our skin in that it contributes to normal collagen formation for the normal function of skin and helps protect cells from oxidative stress. To safeguard your intake and provide your skin with the benefits of vitamin C, you could opt for a supplement. Vitamin C is included in our Perfectil beauty supplement.