Vitamin C Rich Food Benefits; Skin Care Routine

Vitamin C It is an essential vitamin which plays a big role in many important functions of our body. It is called ‘Essential Nutrient’. The body does not produce it itself but we have to take it through food. In recent years, the recognition of Vitamin C has not been limited to health only. Now it has become a popular and effective ingredient in the skincare industry as well. It is being used extensively for anti-aging, keeping the skin tight and making the skin bright and glowing.

There is a famous English saying that “Skin care is what you eat.” That means our diet directly affects skin health.

According to research published in the Journal of Investigative Dermatology, vitamin C taken through diet reaches the skin better. It helps in creating collagen, strengthening skin layers and speeding up the repair process.

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Expert: Dr. Anu Aggarwal, Nutritionist and Founder of ‘OneDietToday’

Question- Eating Vitamin C rich food has a positive effect on the skin. What does the new study say about this?

answer- According to scientists at the University of Otago, when you eat vitamin C-rich food, its levels increase in both blood and skin. It improves skin health. Along with this, skin thickness, collagen production and renewal process of upper layer of skin also improves. This study was published in the Journal of Investigative Dermatology.

Scientists also said that Vitamin C reaches all levels of the skin through blood. This improves skin function, while vitamin C taken through diet proved to be more effective than creams applied directly to the skin. Therefore, it is better for skin health to take Vitamin C through food.

Question- How are Vitamin C rich foods beneficial for the skin?

answer- Vitamin C rich foods are beneficial for the skin in many ways. These nutrients reach every layer of the skin and make it healthy and glowing. Also, prevents skin aging. Let us understand from the graphic below how Vitamin C rich foods are beneficial for the skin-

Question- How much Vitamin C is necessary to take daily for healthy skin?

answer- The need for Vitamin C for healthy skin may be different in each gender group. Apart from this, its requirement may change in some special conditions. As-

Adult (age 19+) men—approximately 90 mg

Adult (age 19+) female – approximately 75 mg

Pregnant women – about 85 mg

In breastfeeding women this requirement increases to 120 mg per day. People who smoke develop vitamin C deficiency rapidly in their body. Therefore, these people are advised to take approximately 35 mg additional Vitamin C in addition to the prescribed dosage.

Question: What harm does Vitamin C deficiency cause to the skin?

answer- Deficiency of Vitamin C can cause many skin related problems. This is because it is very important for the formation of collagen (a type of protein, which gives moisture and elasticity to the skin) and skin repair. Let us understand about its disadvantages from the graphic-

Question- What symptoms appear on the skin due to deficiency of Vitamin C?

answer- Due to deficiency of Vitamin C the skin becomes dry. Many times small red rashes or pimples start appearing on the skin, which are a sign of weakening of the skin. Along with this, both skin and hair start looking lifeless.

Question- Apart from Vitamin C, which other vitamins are necessary for skin health?

answer- Skin health does not depend only on Vitamin C. Some other vitamins are equally important to keep the skin healthy, glowing and strong. As-

Vitamin A

It helps in renewal of skin cells and keeps the skin smooth. Its deficiency can cause dry skin and increase the problem of acne.

Vitamin E

Vitamin E is a strong antioxidant, which protects the skin from damage caused by sunlight and pollution. It keeps the skin moisturized and reduces dryness.

Vitamin D

It strengthens the immunity of the skin and improves the function of skin cells. Its deficiency can make the skin lifeless and weak.

Vitamin B Complex

The B3 (niacinamide), B5 and B7 (biotin) included in it are considered special for the skin. These strengthen the skin barrier, reduce redness and keep the skin healthy.

Vitamin K

It helps to lighten dark circles under the eyes, red marks and bruises (skin discoloration).

Question- How to include vitamins in skin care routine?

answer- Using vitamin rich products along with vitamin rich food is beneficial for the skin. Creams and serums containing vitamins C, E and A work directly on the skin and target specific skin problems.

Question- What to eat for healthy skin?

answer- For healthy and glowing skin, what is in the food plate matters most. The right diet nourishes the skin from within and shows long-term effects. Let us understand from the graphic what should be eaten for healthy skin.

Question- Which are the foods in which Vitamin C is found in abundance?

answer- Vitamin C rich foods include many types of vegetables and fruits. Vegetables include capsicum (especially red and yellow), broccoli, tomatoes and green leafy vegetables. Among fruits, fruits like amla, guava, orange/seasonal, lemon, kiwi, strawberry, papaya, pineapple are good sources of Vitamin C. Keep in mind, vitamin C can be reduced by cooking. Therefore, it is more beneficial to eat these foods raw or lightly cooked. Remember that healthy skin starts in the kitchen and small daily healthy habits can make the biggest difference.

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