The Ultimate Glow-Up: Why Vitamin C is Your Skin's Best Friend

When we think of Vitamin C, our minds often jump to a glass of orange juice during flu season.

While its role in immune health is well-known, Vitamin C is a true powerhouse that impacts everything from our skin's appearance to our body's ability to repair itself.

As part of our "How to Eat Your Antioxidants" series, we’re exploring why this nutrient is a non-negotiable for radiant health.

The Multi-Talented Antioxidant:

Vitamin C is a water-soluble vitamin, meaning your body doesn’t store it, so you need a consistent supply through your diet.

Its primary role as an antioxidant is to neutralize free radicals, protecting your cells from damage (1).

But its benefits extend far beyond that:

Collagen Production: Vitamin C is essential for synthesizing collagen, the protein that gives your skin its structure and elasticity (2).

Iron Absorption: It significantly enhances the absorption of non-heme iron (the type found in plant foods), making it a crucial nutrient for those following a plant-based diet (3).

Immune System Support: By helping white blood cells function more effectively, Vitamin C plays a direct role in your body's defense against infection (4).

Beyond the Orange: A Rainbow of Sources

You don't have to rely solely on citrus fruits to meet your Vitamin C needs. Many other fruits and vegetables are packed with even more of this vital nutrient:

• Bell Peppers: A single cup of chopped red bell peppers provides almost three times the Vitamin C of a medium orange (5).

• Kiwi: Just one medium kiwi contains more than a full day's worth of Vitamin C.

• Strawberries and Broccoli: These everyday foods are both excellent sources that are easy to incorporate into your meals and snacks.

Simple Ways to Add Vitamin C to Your Plate:

• Snack on bell pepper strips with hummus.

• Add strawberries or kiwi to your morning yogurt or oatmeal.

• Toss some broccoli florets into a stir-fry or roast them with your favorite seasonings.

• Squeeze fresh lemon juice over your salads.

Embracing Vitamin C-rich foods is a simple way to invest in your health. It’s a delicious and colorful reminder that nourishing your body is a form of self-care.

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References:

 Harvard T.H. Chan School of Public Health. "Vitamin C." The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-c/

 Oregon State University, Linus Pauling Institute. "Vitamin C and Skin Health." https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C

National Institutes of Health, Office of Dietary Supplements. "Vitamin C: Fact Sheet for Health Professionals." https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Oregon State University, Linus Pauling Institute. "Vitamin C and Immunity." https://lpi.oregonstate.edu/mic/vitamins/vitamin-C

USDA FoodData Central. "Peppers, sweet, red, raw." https://fdc.nal.usda.gov/fdc-app.html#/food-details/170119/nutrients