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Did you know that the largest organ in the human body is not the heart or stomach, but skin? Given that your skin is of vital importance as an organ and faces constant exposure to all natural elements ranging from heat and dirt to cold winds and dryness, you must pay attention to skin health. And when it comes to skin health, one of the key nutrients you need to load up on—apart from vitamin D and protein—is vitamin C.
Vitamin C plays a crucial role in maintaining and improving skin health due to its various beneficial properties. One of the primary functions of vitamin C is its involvement in collagen synthesis. Collagen is a protein that provides structure and elasticity to the skin. Vitamin C helps convert the amino acids proline and lysine into collagen, promoting its production. Increased collagen levels can help reduce wrinkles, fine lines, and sagging skin, resulting in a more youthful appearance.
Moreover, vitamin C is a potent antioxidant, which means it helps protect the skin from damage caused by free radicals. From dealing with premature ageing to removing pigmentation, regular intake of vitamin C can help diminish all these issues. But to fully reap the benefits of vitamin C for your skin, it is important to ensure an adequate intake through a balanced diet.
Video Credit: Sanjeev Kapoor Khazana
Wondering how to increase your vitamin C intake for the benefit of skin health? In India, you can find various vitamin C-rich foods that can contribute to optimal skin health. Here are the top eight vitamin C-rich foods for skin health.
Amla
Also known as Indian gooseberry, Amla is considered one of the richest sources of vitamin C in India. Consuming amla or its juice can provide a significant amount of vitamin C, along with other beneficial antioxidants. You could also boil amla and eat it whole or add the raw version to your salads.
Guava
Guava is another fruit abundant in vitamin C. It is easily accessible in India and can be enjoyed as a whole fruit or in the form of juice. Though typically a winter fruit, guavas are now available all-year through and can also be incorporated into salads.
Oranges
Oranges are widely available in India, especially during winters, and are known for their high vitamin C content. Consuming fresh oranges or drinking orange juice can help boost your vitamin C intake. You can also incorporate oranges in desserts like kheer.
Papaya
Papaya is not only rich in vitamin C but also contains enzymes that are beneficial for skin health. Eating ripe papaya or incorporating it into salads and smoothies can provide both vitamin C and other nutrients. However, you need to be careful about papaya consumption during pregnancy.
Kiwi
Kiwi is a fruit that offers a substantial amount of vitamin C. Though considered to be exotic, kiwi varieties are now easily available across India. It can be eaten as is or added to fruit salads and smoothies for a refreshing and nutritious boost.
Strawberries
Strawberries are not only delicious but also contain a good amount of vitamin C. They can be eaten as a snack, added to yogurt, or used in various dessert recipes. Of course, strawberries taste best when consumed in season, so ensure you source the fruit properly.
Lemon
When life gives you lemons, use them to improve your skin health. Widely available in many varieties, lemon is commonly used in Indian cuisine, and it is an excellent source of vitamin C. Squeezing lemon juice on salads, vegetables, or consuming lemonade can help increase your vitamin C intake.
Jamun
Also known as Indian blackberries, jamun is a seasonal fruit in India and is known for its rich vitamin C content. Jamuns are available in their best form during peak summer months like May and June. Enjoying fresh jamun or drinking its juice can be beneficial for your skin health.
