10 Foods Rich in Vitamin C That Also Boost Collagen

During the summer, it’s important to protect your skin from the sun, and vitamin C (also known as ascorbic acid) plays a key role in this. Along with beta-carotene, vitamin C helps produce collagen, strengthens the skin, and protects it from sun damage. This essential nutrient, discovered in the 1930s by Hungarian scientist Albert Szent-Györgyi, is crucial for maintaining healthy skin. It combats free radicals that cause premature aging and supports collagen production, keeping your skin firm, toned, and elastic.

So, how can we ensure we get enough vitamin C? One option is to take vitamin C supplements, with the recommended daily dose being 75 mg for women and 90 mg for men. However, nutritionists recommend getting vitamin C from a healthy diet instead.

Adding vitamin C-rich foods to your diet is simple, thanks to the wide variety of tasty fruits and vegetables available. These foods also contain flavonoids, which help your body absorb vitamin C. Eating more fresh, seasonal fruits and vegetables not only benefits your skin but also improves your overall health.

The Benefits of Vitamin C

• Acts as a powerful antioxidant and prevents cell aging
• Strengthens the immune system, protecting against seasonal illnesses
• Aids in the absorption of iron in the intestines and helps produce red blood cells
• Supports cardiovascular health and protects capillaries
• Maintains healthy connective tissues, speeds up wound healing, and prevents bleeding
• Involved in the production of certain neurotransmitters and hormones like serotonin, supporting the nervous system

We’ve picked 10 foods rich in vitamin C for you to include in your daily diet. Unlike supplements, which can cause stomach and intestinal issues if taken in excess (more than 1,000 mg of ascorbic acid), foods naturally provide safe levels of vitamin C. Since vitamin C is sensitive to heat and can be destroyed by cooking, it’s best to eat these foods raw or lightly cooked at low temperatures.

Hot Peppers

Red chillies are packed with vitamin C: 100 grams provide about 229 mg. They also contain a good amount of vitamin A (retinol), which has anti-aging effects on the skin. Add them raw to pasta, meat, fish, or salads.

Guava

This tropical fruit is one of the richest sources of vitamin C: 100 grams of guava offer about 228 mg. Guava is also rich in polyphenols and carotenoids, making it a powerful antioxidant, anti-inflammatory, antiviral, and antibacterial fruit. When you find guava, stock up on it.