If you’re not a fan of fruits and veggies, this article will undoubtedly inspire you to eat more of them.
Because fruits and vegetables provide the highest concentrations of vitamin C Vitamin C is a highly vital component for humans, with several health advantages that we sometimes overlook! Here are 9 vitamin C advantages for skin, hair, and weight reduction!
VITAMIN C-RICH FOODS
A healthy diet is the greatest method to receive enough vitamin C or any other necessary nutrient. Some of the greatest vitamin C sources are:
the berries (strawberries, raspberries blueberries)
clementines (lemons, oranges, grapefruit)
green leafy vegetables such as spinach and kale
Brussels sprouts, cabbage, and broccoli
peppers
tomatoes
According to research, greater doses of isolated vitamin C, such as those found in supplements, aren’t advantageous since vitamin C may become a pro-oxidant rather than an antioxidant.
Excessive vitamin C may also cause diarrhea and kidney stones. (Although this is uncommon)
You would also lose out on the synergistic health advantages that occur from mixing various meals and nutrients if you took a supplement.
Vitamin C from fruits and vegetables, for example, is more potent when paired with vitamin E from fatty foods like avocado, nuts, or cooking oils.
HOW CAN I GET ENOUGH VITAMIN C ON A DAILY BASIS?
Some strategies to increase your vitamin C intake are as follows:
consuming a morning smoothie
incorporating berries into your breakfast
consuming lemon water
eating a salad for lunch/dinner
or eating fruits and vegetables as a snack
WHAT IS THE PURPOSE OF VITAMIN C?
Vitamin C is a necessary vitamin with several important activities in the human body. It benefits your skin, hair, muscles, general health, immune system, and weight reduction.
9 VITAMIN C BENEFITS FOR SKIN, HAIR, AND WEIGHT LOSS
1. VITAMIN C ATTACKS WRINKLES
Vitamin C is very effective against wrinkles for two reasons:
First and foremost, it is an antioxidant. It is, in fact, the most prevalent water-soluble antioxidant found in the skin. It protects collagen and other skin proteins from free radical damage, such as elastin. Second, vitamin C promotes fibroblast growth and collagen production (1, 2). Fibroblasts are extracellular matrix-producing cells that are essential for firm skin. So, what are the outcomes of all vitamin C actions?
Healthier collagen, to be exact. This translates to smoother, younger-looking skin with fewer wrinkles.
If you don’t believe me, consider research that found that middle-aged women who consumed more vitamin C looked younger and had fewer wrinkles than those who didn’t. (3) That’s one reason why we should all eat more cabbage.
2. VITAMIN C ENHANCES SKIN MOISTURIZATION
Vitamin C increases the skin’s barrier function. It aids in the formation of specific lipids on the skin’s surface, preventing dryness and keeping moisture in the skin.
3. IT IS ESSENTIAL FOR WOUND HEALING
Nobody enjoys a wound that takes time to heal (in fact, no normal person likes wounds at all) — it might get infected and look disgusting.
You’ll feel like Wolverine if you have enough vitamin C in your diet since your wounds will heal at the speed of light.
4. VITAMIN C CAN REDUCE SKIN REDNESS
Vitamin C is anti-inflammatory (8), and when applied directly to the skin, it helps decrease redness caused by conditions such as rosacea or acne.
5. IT PROTECTS THE SKIN FROM SUN DAMAGE AS A STRONG ANTIOXIDANT.
These days, the sun is a major detriment to one’s appearance. It causes sunburn, allergies, age spots, and wrinkles, as well as drying out the skin and potentially skin cancer.
Vitamin C may help the skin combat free radicals created by sun exposure. However, it must reach the skin BEFORE they do.
Another issue is that sunshine reduces the quantity of vitamin C in the skin by around 70%.
That is why it is important to consume enough of this vitamin on a regular basis, many times throughout the day.
This helps to explain why we need more fruits and vegetables throughout the summer.
However, be aware that vitamin C alone will not protect you from UV damage.
It may assist in alleviating the issue of free radicals, but it is incapable of protecting you from major sun damage if you do not protect yourself. The easiest approach to prevent UV damage is to avoid the sun between 10 a.m. and 4 p.m., apply sunscreen, and cover up.
6. VITAMIN C CAN LIGHTEN YOUR SKIN AND MAY BE USEFUL IN REMOVING AGE SPOTS
Vitamin C has the ability to diminish the amount of melanin generated in the skin. Melanin is the pigment that gives skin and hair their color. This implies that vitamin C may make your skin lighter and perhaps erase age spots.
7. HAIR LOSS CAN BE PREVENTED WITH VITAMIN C
The epidermis, dermis, and subcutaneous fat are the three layers of skin. The hair follicles sit in the dermis of the skin, which is where all the hairy magic begins. The dermis is another skin layer that contains a lot of collagen.
Vitamin C, as we all know, is required for collagen formation in the dermis. The dermis becomes loose if there is insufficient collagen owing to a lack of vitamin C.
This may cause hair loss or fragile hair. As a result, vitamin C is essential for the appearance (and existence) of hair.
8. ASSISTS IN IRON ABSORPTION AND IS IMPORTANT FOR STRONGER NAILS AND HAIR
Many women, I’m sure, are aware of the need to combine iron-rich meals with vitamin C in order to absorb the nonheme iron contained in plants.
Iron is essential for the health of your skin, nails, and hair. If you don’t have enough iron in your body, which is typical in women, you may have dry skin, brittle hair and nails, and even hair loss.
So, even if you don’t eat a plant-based diet, make sure you receive your vitamin C. It improves your chances of receiving adequate iron and avoiding all of those unappealing symptoms.
9. PEOPLE WHO GET MORE VITAMIN C FROM DIET LOSE MORE WEIGHT ON AVERAGE.
Another function of vitamin C is that it aids in the manufacture of carnitine (5). Perhaps you’ve heard of carnitine… This tiny molecule is responsible for transporting fatty acids across the mitochondrial membrane. As a result, it is also necessary for fat oxidation.
This would imply that vitamin C is also involved in fat burning by assisting in the production of carnitine. Several research studies have shown this to be true:
A lower amount of vitamin C in the body is linked to a greater incidence of obesity. Not only that but it has been shown that those who supplement their diet with vitamin Close more weight.
So, if you’re attempting to reduce weight, especially fat, don’t be afraid of vitamin C.
THE MOST EFFECTIVE WAY TO USE VITAMIN C FOR SKIN
Vitamin C is often utilized in creams and other cosmetics due to its many advantages. The main problem is that it is very unstable, and if exposed to air, it oxidizes quickly.
Because vitamin C is water-soluble, it cannot permeate the skin unless it is bonded to a particular carrier. And I don’t have that automobile (- panic). So, what are our options?
It’s more stable, and there’s no need for a separate vehicle to get it to the skin; blood circulation will take care of it.
Of course, if you’re exceptionally skilled, you can create your own skincare formulation. It would be even better if that mixture included vitamin E and ferulic acid since they work synergistically to provide excellent UV protection.
FINAL CONSIDERATIONS
Isn’t that good? It’s definitely more than I could ever accomplish. By providing vitamin C to all of these beauty skills, nature is once again telling us — if you want to look nice, eat a lot of it.