In , protecting your skin from the sun is crucial, and vitamin C (or ascorbic acid) is essential for this. 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-Györgyi, this micronutrient is vital for health.
It fights free radicals that age the skin prematurely and supports collagen production, keeping skin firm, toned, and elastic. But how do we make sure we get enough vitamin C? One way is through vitamin C supplements: the recommended daily dose is 75 mg for women and 90 mg for men. However, suggest it is always better to get it through healthy food and a balanced diet.
Including vitamin C-rich foods in our diet is easy—thanks to the variety of delicious fruits and vegetables that have it. They also contain flavonoids that help the body absorb this essential nutrient. Moreover, increasing the intake of fresh, seasonal and vegetables in our daily diet offers several benefits, not just for our skin but for overall health too.
We have selected 10 vitamin C-rich foods for you to consume in rotation every day. Reminding you that unlike (more than 1,000 mg of ascorbic acid can cause stomach and intestinal upset) foods cannot provide us with "too much" vitamin C. Since vitamin C is sensitive to heat and can be deactivated by , it is better to consume them raw, or only lightly cooked, at a low temperature.
Red chillies are a real vitamin C bomb: 100 gms of.
