6 foods rich in vitamin C for a more nutritious diet

6 foods rich in vitamin C for a more nutritious diet

When we think of vitamin C, orange comes to mind, right? In fact, fruit is rich in the nutrient, but it is not the only option! There are countless other fruits and vegetables that have high amounts of the nutrient.

Called ascorbic acid, vitamin C is essential for the body to repair its tissues and synthesize collagen, for example. It also strengthens the immune system due to its antioxidant properties, neutralizing free radicals.

In addition, topical vitamin C is a popular ingredient among dermatologists and is scientifically backed, ensuring that it helps delay premature skin aging, prevent sun damage, and improve the appearance of wrinkles, blemishes and blemishes. dark spots and acne.

Benefits of Vitamin C for the Skin

Some clinical studies have shown that vitamin C can improve wrinkles. Another study revealed that daily use of a vitamin C formulation for at least three months improved the appearance of fine and coarse wrinkles on the face and neck, as well as improved the texture and overall appearance of the skin.

Vitamin C can also help protect the skin from harmful ultraviolet rays when used in combination with a broad-spectrum sunscreen. Clinical studies have shown that combining vitamin C with other topical ingredients, namely ferulic acid and vitamin E, can decrease redness and help protect the skin from long-term damage caused by the sun’s harmful rays.

In addition, vitamin C can reduce the appearance of dark spots by blocking the production of pigment in our skin. In clinical trials, most participants who applied topical vitamin C showed improvement in their dark spots, with very little irritation or side effects, but more studies are needed to confirm the lightening effects of this vitamin.

Finally, topical vitamin C can help with acne through its anti-inflammatory properties that help control sebum (oil) production in the skin. In clinical trials, twice-daily application of vitamin C reduced acne lesions compared to placebo. While no serious side effects were reported with the use of vitamin C in any of these studies, it is important to note that there are only a few clinical trials that have studied the effects of this vitamin, and more studies are needed to confirm the results presented here.

How to use vitamin C on the skin?

Normally, the vitamin is included in the daily skin care routine, being present in numerous products. However, it is important to emphasize the importance of talking to a dermatologist to find out which type of product is ideal for your skin. It is also valid to remember that vitamin C does not replace the use of protector! So, if you use any product with it, also make sure you use sunscreen and limit sun exposure during peak hours.

Foods rich in vitamin C

Below, we have separated six foods rich in vitamin C for you to add to your routine and have a healthier diet. Check out!

1. Acerola

Believe me, it has more vitamin C than an orange. The fruit, which is delicious in juices, has approximately 1,800 mg of the nutrient per 100 g.2.

2. lemon

Who doesn’t love a fresh lemonade? The fruit is also rich in vitamin C and has approximately 79 mg of the nutrient per 100 ml.

3. Parsley

Very popular in Brazilian cuisine, parsley is also rich in vitamin C and has about 183 mg per 100 g of food.

4. Guava

Delicious to eat fresh or in juices, guava offers about 230 g of vitamin C per 100 g. Too much, huh?!

5. Yellow pepper

The yellow version of the food, which is delicious in many dishes, is the one with the most vitamin C: approximately 127 g per 100 g.

6. Broccoli

In salads or in dishes, broccoli gives color and flavor. In addition, it is also rich in vitamin C: about 122 mg per 100 grams!

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