Reap The Benefits Of Vitamin C For Skin With The Right Foods And Supplements.
You might not think of the vitamin C benefits for skin, yet it’s one of the key nutrients that can help. Vitamin C contributes to normal collagen function for the normal function of skin.
Ensuring an adequate intake of vitamin C is also essential for a number of other reasons. Here we share the benefits of vitamin C, the sources of vitamin C and the supplements that can safeguard your intake.
How Much Vitamin C Per Day Do I Need?
According to the NHS, men and women between the ages of 19 and 64 should get 40mg of vitamin C each day, however many experts believe there are times when higher levels of vitamin C can be beneficial. The NHS also advises that children from six months up to five years old are given a daily vitamin supplement which contains vitamin C, vitamin A, vitamin D. They should also eat foods rich in vitamin C.
As vitamin C is a water-soluble vitamin, it comes out in our wee, so we need an adequate intake every day. It cannot be stored in the body unlike fat soluble vitamins.
The Benefits Of Vitamin C For Skin
Vitamin C contributes to normal collagen formation, which is important for skin. In the skin, the protein collagen can be found in the lower layer, known as the dermis. This collagen forms connective tissue, which holds together the body's structures.
Vitamin C contributes to the normal function of bones, teeth, cartilage, gums and blood vessels, too.
What’s more, vitamin C protects our cells from oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants on the body. Free radicals can be generated from sunlight and pollution.
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The Main Sources Of Vitamin C In Food
The main foods that contribute to our vitamin C intake are fruits and vegetables.
Here are some of the biggest contributors to ensuring an adequate intake of this important vitamin...
- Dried Chives - per 100g- 660mg
- Guavas - per 100g 228mg
- Sweet Yellow Peppers - per 100g- 183.5
- Blackcurrants - per 100g - 181mg
- Bell Peppers - per 100g -128mg
- Kiwi - per 100g - 93mg
- Broccoli - per 100g - 89mg
- Brussels Sprouts (cooked) - per 100g- 62mg
- Papaya - per 100g - 61mg
- Snow Peas - per 100g - 60mg
- Strawberries - per 100g - 59mg
- Oranges - per 100g - 53mg
- Orange Juice - per 100g- 50mg
- Dried Goji Berries - per 100g - 48.4mg
- Cauliflower - per 100g- 48.2mg
- Florida Grapefruit - per 100g- 37mg
- Garlic - per 100g- 31.2mg
- Kale - per 100g- 18mg
Vitamin C Supplements That Contribute To Normal Skin Function
We’ve learnt that Vitamin C can help support our skin in that it contributes to normal collagen formation for the normal function of skin and helps protect cells from oxidative stress. To safeguard your intake and provide your skin with the benefits of vitamin C, you could opt for a supplement. Vitamin C is included in our Perfectil supplements range:
Perfectil Original is a triple active supplement for skin, hair and nails. Each tablet contains 60mg of vitamin C, as well as other micronutrients which contribute to normal skin including biotin, riboflavin (vitamin B2) and niacin (vitamin B3).
Perfectil Skin provides the same support as Perfectil Original including vitamin C, as well as a special extra Nutri-dermalTM capsule. This capsule provides specific nutrients targeted at skin health. These nutrients include extra biotin, omega-3 fatty acids and co-enzyme Q10 as well as omega-6 fatty acids from starflower and blackcurrant seed oil, plus lutein and lycopene extract.
Perfectil Max offers maximum support in the Perfectil range, for skin hair and nails. Every two tablets contain 80mg of vitamin C. This supplement also contains biotin, zinc, iodine, riboflavin (vitamin B2) and niacin (vitamin B3). These contribute to the maintenance of normal skin. Copper also contributes to the protection of cells from oxidative stress and contributes to normal skin pigmentation.
Another option is Perfectil Platinum Collagen Skin Drink. This is precision optimised to support your skin. It provides 80mg of vitamin C per 50ml through Acerola cherry powder, a source of vitamin C. It also contains 7000mg of Peptan® Marine Collagen peptides. Plus, biotin and zinc which help to maintain normal skin health.
Formulated to support skin radiance from within, Perfectil Platinum Radiance provides 90mg of vitamin C per two tablets, plus it also contains an advanced cell renewal TimeDefy™ formula with benefits delivered in the bloodstream. As well as vitamin C, this supplement provides a wealth of other nutrients including bio-marine collagen, grape seed, pine bark, green tea and lycopene extracts. Plus, vitamin C, vitamin E, and riboflavin (vitamin B2) contribute to the protection of cells from oxidative stress. Such stressors might include pollution and UV radiation from sunlight.
Other Benefits Of Vitamin C
Not only does vitamin C contribute to the function of normal skin, but it contributes to the normal functioning of the immune system.
Vitamin C helps to protect cells from oxidative stress. Oxidative stress is an imbalance of free radicals and antioxidants in the body. These free radicals are produced when we’re exposed to pollution, cigarette smoke and sunlight, to name a few.
Vitamin C contributes to the normal function of the immune system during and after intense physical exercise too.
Added to this, vitamin C helps us absorb iron from food and/or supplements.
Benefits Of Vitamin C And Zinc
Ultra Vitamin C Fizz is great for post exercise and hectic lifestyles. It offers rapid absorption and makes a great alternative to tablets.
For more information on vitamin C check out our Ultimate Guide On Vitamin C.