Bb's 2024 Glow Up Guide: Elevate Your Skin With Vitamin C-Rich Foods

Our bodies are made up of several vitamins and nutrients, all of which play a significant role in keeping the body energetic and healthy. But today, let's take a look at vitamin C food sources. Also known as ascorbic acid, this water-soluble vitamin is a powerful antioxidant that plays an integral part in your skin and body's upkeep.

Along with protecting your skin, vitamin C has positive effects on the body's immune function. It helps in cellular repair and healing. Because it benefits the body in many ways, one would assume that it would produce enough vitamin C for its health, right? Well, sadly, that's not true. This is why we need to get our intake from vitamin C-rich foods.

Oranges - When you talk about citrus fruits for skin, the first food that comes to mind is orange, and that's for a valid reason. Oranges make up a significant portion of vitamin C intake and hydrate the body. One of the most popular vitamin C foods available, oranges are delicious to snack on. Make some freshly squeezed orange juice and add some turmeric powder and ginger to it to enhance your gut health.

Lemon - Readily available and the most favourite garnish for every dish, lemons are found in every household! A rich source of antioxidants, the vitamin C in lemons also prevent kidney stones, helps maintain blood sugar levels and aids in digestion. They are one of the easiest available and most affordable sources of vitamin C. In fact, one whole lemon in your diet fulfils 92% of your daily vitamin C requirement even in the form of a lemonade.

Next, let's dive into the world of antioxidants in berries. Berries like strawberries, blueberries and raspberries are pretty much tiny powerhouses of skin-loving nutrients.

Kiwi - These delicious-looking dark green fruits not only look yummy but are also packed with lots of nutrients, including vitamins E and K, proteins and folate. Experts say that kiwis are a grand slam food that activates all five body health defence systems while nourishing and protecting your skin! They support the body's immune response and reduce the risk of blood clots and stroke. Eat one kiwi every day to increase your white blood cell activity.

Strawberry - One of the prettiest-looking fruits, strawberries are highly nutritious and one of the best vitamin C-rich foods. They contain a mix of several nutrients, vitamin C, manganese, folate, flavonoids and lots more! Along with taking care of your skin, strawberries keep the heart healthy and maintain optimum blood pressure levels. A study also found that eating strawberries daily could reduce the risk of heart disease.

Broccoli - This super fancy green vegetable may not be everyone's favourite, but this is one of the vitamin C foods you must include in your diet. It prevents your skin from turning all dry and wrinkly as it also has the rare nutrient, lutein A versatile vegetable, broccoli can be eaten in multiple ways – raw, fried, sautéed, or even as a soup! So, it's a perfect power food! One-half cup of steamed broccoli contains 51 mg of vitamin C.

Kale - Along with vitamin C, kale also contains vitamins A, K, and B6. Kale benefits for skin include collagen production, reducing dark spots and hyperpigmentation along with soothing inflammation. It also manages blood pressure, boosts digestive health, and supports eye and bone health while reducing the risk of diabetes.

Bell Peppers - Along with vitamin C in leafy greens, we also have the tropical veggie, bell peppers! They actually have a higher vitamin C content than citrus fruits! Low on calories and highly nutritious, bell peppers have healing and anti-inflammatory properties. They are also a healthy source of fibre and vitamin B6, which aids the nervous system and immune system function.

P.S. The red and yellow bell peppers have more vitamin C than the green ones.

Papaya - Now let's look at vitamin C in tropical fruits. Amazingly sweet and popular, papaya is a super healthy fruit. It tastes yummy, soothes your gut and keeps your bones strong. Oh, and it keeps your skin plump and supple, slowing down the ageing process. Give your day a healthy start with a bowl of papayas and your body will thank you for it.

Guava - Native to Mexico and South America, its anti-inflammatory and anti-ageing properties are one of the guava benefits for skin. Research has also found that having guava every day for six weeks significantly lowers the body's blood pressure and cholesterol levels. So enjoy this fruit raw or toss it into a smoothie and have it regularly.

Lychee - A popular tropical food, lychee is yet another of the vitamin C foods loved by many. It is also rich in omega-3 and omega-6 fatty acids that keep your brain and heart healthy. Lychees also improve collagen synthesis, so say hello to youthful skin! They also reduce the risk of stroke, so if you needed more reasons to have kiwi, then that's one more!

The benefits of grapefruit include boosting collagen production and keeping your skin plump and young. But that's not all—grapefruit is also loaded with antioxidants and nutrients that help fight off free radicals, thus aiding in maintaining a clear and radiant complexion. Plus, its natural astringent properties make it a potential acne-fighter.

This leafy green helps in repairing skin cells, promoting a healthy complexion and combating the signs of ageing. Whether you toss it in a salad, blend it into a smoothie, or sauté it as a side dish, incorporating spinach into your diet can work wonders for your skin.

Skin benefits of blueberries include bidding farewell to premature ageing signs like fine lines and wrinkles and saying hello to a smoother, more youthful-looking complexion. Additionally, the vitamins C and E in blueberries play a vital role in brightening your skin and fighting off pesky blemishes.