A healthy balanced diet rich in vitamins, minerals and other nutrients is imperative to help our bodies function normally, so we can feel at our best.
When we take in goodness on the inside, it shows on the outside. And there are few things that are as big an indicator as to our general health than how our skin looks.
Generally, a healthy diet consists of foods that meet all the food groups, including fat and carbohydrates, and all the essential vitamins and minerals, such as Vitamin B, Magnesium, Vitamin D and Vitamin C.
So, is it time to put down your fancy skincare products and pick up an orange?
Kind of. So, you can get your daily dose of vitamin C from multiple food sources including of course, oranges. As vitamin C is one of the most popular vitamins searched online, we have pulled together a handy wrap up of all things vitamin C and skin related.
Let’s dive in.
So, What Exactly is Vitamin C?
Vitamin C is a vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. It is also known as L-ascorbic acid and is water-soluble, which means it can’t be stored in your body and needs replacing daily.1
The Roles of Vitamin C in Skin Health
Vitamin C is important when it comes to the normal health of four parts of your body in particular, our skin, blood vessels, bones and cartilage.2 Its role in the formation of crucial collagen helps these parts of the body to function properly, and also gives anti-ageing effects.
Vitamin C plays a part in protecting the skin from oxidative stress (which is an imbalance of free radicals and antioxidants in the body) by donating electrons to neutralise the free radicals.3 Oxidative stress plays a role in the aging process as it can cause cell and tissue damage.
Aside from skin health Vitamin C also supports the normal function of the immune system – good to know.
(Now, we are big believers in self-care as well as the power of a balanced diet, please do treat yourself to that skin serum you have been coveting if you can!)
How Much Vitamin C Should Be Taken Every Day?
You should be able to get your vitamin C through your daily diet, providing that it’s healthy and balanced. As vitamin C can’t be stored in your body, it’s important that you try to ensure your diet every day contains different sources of the vitamin. The recommended daily dose is 40mg for adults between 19 & 64, which can be found in as little as a glass of orange juice (60mg).2
What Are the Top Food Sources of Vitamin C?
Typically, we tend to associate vitamin C with oranges, but you may be surprised to know that you can also get your vitamin C fix from a whole range of tasty fruits and vegetables.
If you prefer your fruit slightly more tropical, strawberries, guava and kiwi are major sources of vitamin C, whereas vegetable lovers are also well catered for – kale, broccoli and peppers to name just a few are also rich in vitamin C.4
Consuming enough of the right foods each day can be a big ask. Supplements can help support your diet and fill any nutritional gaps, if you struggle to get your recommended daily allowance.
Our best-selling effervescent Vitamin C tablets come in a tasty blood orange flavour. We have also added 500 mg of Vitamin C into our Performance B + formulation to help support your immune system and general wellbeing.
Food supplements should not replace a balanced diet and a healthy lifestyle.
3. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J 2013; 4(2): 143-146 doi: 10.4103/2229-5178.110593