It is essential to protect your skin from the sun throughout the summer, and vitamin C helps with this. Vitamin C, in conjunction with beta-carotene, strengthens, promotes the synthesis of collagen, and shields the skin from UV rays. In order to maintain firm, toned, and supple skin, it fights free radicals, which hasten the aging process of the skin, and promotes collagen synthesis.
Because vitamin C is found in so many tasty fruits and vegetables, it's easy to include foods high in this vitamin in your diet. Flavonoids, another nutrient included in these foods, facilitate the absorption of this important one.
Advantages of vitamin c
functions as a potent antioxidant to stop the aging of cells. Strengthens the immune system to ward off seasonal diseases. It increases the intestines' absorption of iron and promotes the synthesis of red blood cells. Preserves capillaries and promotes cardiovascular health. It keeps connective tissues in good condition, promotes wound healing, and stops bleeding.
Berries
Berries are a great source of vitamin C, especially blackcurrants, which provide about 180 mg per ounce. Include them in your daily routine by blending them with Greek yogurt, putting them in smoothies in the morning, or eating them as a nutritious between-meal snack with cashews, almonds, or walnuts.
Chili peppers
Yellow and red peppers provide about 166 mg of vitamin C per 100 grams, making them great providers of the vitamin. When eaten raw, they taste even better. Cut them into pieces to give salads a tasty crunch, or cut them into strips to dip in guacamole or hummus.
Orange-colored
For good reason, oranges are frequently chosen as the fruit of choice when looking for vitamin C. Citrus fruits are rich in this essential ingredient. A half-grapefruit yields approximately 39 milligrams of vitamin C, but an orange typically contains about 75 mg. Fresh juices are another great source, but in order to maintain their vitamin C concentration, they must be drunk as soon as possible after preparation.
The skin benefits greatly from the minerals included in Brussels sprouts, which include beta-carotene, vitamin A, vitamin E, and vitamin C, which are essential for the creation of collagen. These vegetables contain 85 milligrams of vitamin C in just 100 grams. To improve the brightness of your complexion, try adding thinly sliced raw Brussels sprouts to salads, maybe with a little Parmesan cheese."
Kiwi
With about 85 mg of vitamin C per 100 grams, kiwis are a popular fruit that originated in China and is now loved all over the world. Kiwi is high in vitamins, but it's also a good source of calcium, potassium, and vitamin E. Its ideal ratio of soluble to insoluble fiber and enzymes promotes regular intestinal transit and a healthy digestive system. Sliced kiwis provide a cool snack in between meals or a great addition to your morning porridge.
Berries
Another incentive to savor strawberries if you're a fan is that they're a fantastic source of vitamin C. Just one cup of four to five medium strawberries provides about 49 mg of this essential nutrient. You can incorporate them into Greek yogurt, blend them into smoothies, or freeze them for a year-round treat.