When many of us were younger, we were told that adequate amounts of vitamin C would keep illnesses at bay. However, once scientists released information disproving vitamin C as a way to keep a cold away, the craze for this vitamin really dwindled. Now that skincare is all the rage, dermatologists and scientists spend a lot of time searching for the best and newest ways to treat skin issues. Because of this, vitamin C is back into major headlines, because this vitamin can actually, drastically improve the look and feel of your skin in many ways.
What is vitamin C?
Vitamin C is an antioxidant that slows the rate of free-radical damage. Free radicals are unstable molecules that damage collagen and cause skin dryness, fine lines, and wrinkles. Vitamin C, which is also known as ascorbic acid, is abundant in vegetables and fruits. It is a water-soluble vitamin and a very powerful antioxidant. It helps the body maintain connective tissue, including bones, blood vessels, and skin. Your body does not make it independently.
What does vitamin C do for your body?
Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron and decrease bad cholesterol, and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals and helping neutralize the effects of nitrites. Nitrites are preservatives found in some packaged foods that may raise the risk of certain forms of cancer. Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function.
Can you have a vitamin C deficiency?
Deficiency, or a lack, of vitamin C in your body happens because of insufficient amounts of vitamin C in your diet. Over time, a lack of vitamin C means that new collagen cannot be formed. This causes various tissues in your body to start to break down.
Vitamin C cannot be made in the human body and is an essential component of the diet. It is needed for the health and repair of various tissues in the body, including skin, bone, teeth, and cartilage. Persistent lack of vitamin C in your diet can lead to medical problems. One issue you may come across is scurvy. Symptoms of scurvy include bruising easily, bleeding easily and joint and muscle pains. Vitamin C deficiency can be treated with supplements of vitamin C and a diet rich in vitamin C. Be sure to speak with your doctor first, before supplementing your diet.
What foods are rich in Vitamin C?
There are various foods that are rich in vitamin C, including:
- Citrus fruits like oranges, grapefruit, limes, and lemons.
- Berries such as blackcurrants, strawberries, raspberries, blueberries, and cranberries.
- Cantaloupe melon and watermelon.
- Kiwi fruit.
- Vegetables such as spinach, green and red peppers, tomatoes, cauliflower, cabbage, broccoli, Brussels sprouts, and potatoes.
Certain foods such as cereals are fortified with vitamin C, which means that they have vitamin C added to them. Vitamin C is also found in fresh milk, fish, and offal such as liver and kidney. Around 90% of vitamin C in the human diet is from fruit and vegetables. Cooking fruit and vegetables reduces their vitamin C content by around 30-40%. The recommended daily intake of vitamin C in the diet depends on your age and sex. Pregnant and breastfeeding women also need higher amounts of vitamin C in their diet.
What can vitamin C do for your skin?
When added to your daily skincare routine, vitamin C provides a range of benefits: shielding skin from the visible impacts of pollution, significantly improving skin tone, improving hydration and keeping your skin looking younger. New research shows that ascorbic acid 2-phosphate, a derivative of vitamin C, not only neutralizes free radicals but also reverses DNA damage. Properly formulated, vitamin C diffuses across the stratum corneum and may remain available in the skin for days after topical application.
Other research suggests that vitamin C may also reduce sunburn caused by exposure to ultraviolet B radiation and prevent the consequences of long-term sun exposure, which can lead to skin cancer. This doesn’t mean you can take vitamins or apply topical vitamin C and then bake safely in the sun, but you can help keep your skin healthy and supple by making sure you get enough of this antioxidant vitamin. Vitamin E enhances the benefits of vitamin C.
Products with vitamin C as the main ingredient
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