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Vitamin C

Posted on: 17th July 2018

This blog will explore the effect of nutrition on skin health and radiance and how it effects it.

The skin is the largest organ of the body and so it is vitally important for nutrition and nourishment to make sure that works effectively. It is in a constant state of renewal and turns over every four to six weeks. It is a complex organ that is effected both externally and internally.

With changes to lifestyle and nutrition over the past 80 or so years, we are finding that in the modern era that diets are becoming more nutritionally depleted and more chemicals being added to food and more than ever, feeding the skin from the inside is something that we all need to take note of.

It is important to think about what we eat and how it will effect our skins. The right foods that encourage the correct nutrition can reduce redness, dryness and inflammation which is part of the aging process. One such nutrient that is vital for good skin health is Vitamin C.

Vitamin C is a water soluble Vitamin which means it needs to be taken regularly to keep optimum levels. Without it, the skin is fragile, bleeds easily, has impaired collagen and the skin is certainly prone to aging at a faster rate.

The best way to incorporate Vitamin C into our skins and to keep at optimal levels is to apply topically and consume it in plenty. This will ensure that you are nourishing your skin inside and out.

A high intake of processed foods showed that there was accelerated aging whilst those that had a diet rich in Vitamin C was found to reduce aging and skin dryness.

As it is water solublem it is essential to have a daily intake as we cannot manufacture it.

Vitamin C is an essential part of collagen production and it helps to keep out collagen and elastin supple and strong. Lack of this Vitamin in the diet leads to decreased production of collagen. It also has a powerful antioxidant property and UV protecting effect. It has also been shown that the oral consumption of Vitamin C and E gives an increased protection to the skin from the suns rays. That is why it is essential to eat a wide and varied diet that incorporates all nutrients into the skin.

It has been well researched that those that smoke need more Vitamin C in their diet. This is because smokers create free radical regeneration and that smoking depletes Vitamin C so levels need to be continually replaced. Some studies have suggested that they need more that 50mg more than non smokers.

It is easy to get abundant Vitamin C through food and dietary sources with many foods being a rich source of it. Unfortunately that way Vitamin C  is not stable and the Vitamin C content in our food is reduced by prolonged cooking, heat and storage. Steaming lessens the destruction of Vitamin C.

Good sources of Vitamin C are

  • Kiwis
  • Strawberries
  • Kale
  • Oranges
  • Broccoli
  • Melon
  • Cabbage
  • Tomatoes

The body can only hold 200-250mg Vitamin C Daily and the rest is excess and will excreted in the urine. However when the body is unwell, there is increased oxidative stress so more Vitamin C is required.

Supplements can help increase levels in the body and Ascorbic Acid can help with this and increase levels in the body.

Changing your diet to incorporate skin loving foods is the surest wat to influence the skin to overall well being.

Change today for a better skin tomorrow.

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