It is considered to be one of the important vitamins because
of its many health benefits. It can be found in citrus fruits and in quite a
few fresh juices. We are talking about Vitamin C. And although we all know that
it helps protects us against colds and infections, Vitamin C also helps us
achieve healthy and glowing skin!
How does Vitamin C affect the skin?
1. Collagen synthesis: One of the major roles of Vitamin C is the synthesis of
collagen and the connective tissues between cells. Collagen in turn is
important in the formation of bones, joints and connective tissues needed for
wound healing, not forgetting its role in keeping the skin looking young and
delaying the appearance of wrinkles.
2. Protection of important vitamins and minerals needed for
healthy skin: Vitamins A
and E are crucial for a glowing complexion and Vitamin C helps keep them from
oxidation. It also increases the absorption of iron from food, and a good iron
status in the body means more oxygen to the organs especially the skin.
3. Protection against environmental factors: Vitamin C acts as an antioxidant which helps protect the
skin from harmful environmental factors and the by-products of smoking which
negatively affects the skin.
That’s why any shortage of our daily intake of vitamin C
would negatively affect our skin as Vitamin C’s role in both collagen synthesis
as well as its beneficial role to other important nutrients affecting the skin.
What is the daily recommended intake
of vitamin C?
o Women between 19-50 years: 75mg/day
o Pregnant: 85mg/day
o Lactating: 120mg/day
What are the major food sources of
Vitamin C? Vitamin C is mainly found in fruits
and vegetables like citrus fruits (oranges, lemons, grapefruit), tomatoes,
green leafy vegetables, cauliflower, cabbage, guavas, strawberries and sweet
pepper. (Their Vitamin C content varies from 50-150mg/100gm).
Be aware! A number of factors that will make Vitamin C less available
are leaving cut vegetables for a long period of time exposed to air before
cooking or eating them and using pans that contain copper for cooking.
You should try as much as you can to
get fresh fruits and vegetables. Avoid cutting beforehand, avoid leaving it
highly exposed to air, sun and temperature and use it as soon as you can. Long
cooking hours and high temperature make the food lose some of its Vitamin C, so
try recipes that require short cooking time or better yet, eat it fresh!
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