The best source of vitamin C consumption is through your diet. As Vitamin C is not stable, doesn’t like heat, cold, long-term storage, your best bet to get optimal Vitamin C results is to:
EAT RAW FRUITS AND VEGETABLES RICH IN VITAMIN C.
If you need a refresher on why Vitamin C is so important to your skincare regime, then read this blog
Q1) Do I need to consume Vitamin C every day?
Yes.
Humans have lost the ability to synthesize Vitamin C and cannot store excessive amounts. So, if you are planning to have one kilo of imported kiwi on Monday, thinking yup, that’s my Vitamin C dose done for the week, then:
- Its a fabulous waste of money and the
- Excess Vitamin C is not stored, but excreted.
Q2) How much Vitamin C should I have?
The US guidelines for the Recommended Dietary Allowance (RDA) for individuals that are 19 + years is:
- Female: 75 mg
- Male: 90 mg
This assumes that the person is healthy. So, example smokers who lead an unhealthy lifestyle, need more Vitamin C as do pregnant and lactating women, who have extra nutritional needs. These are the RDAs for them:
- Female (pregnant): 85mg
- Female (lactation): 120mg
Smokers require 35mg/day more Vitamin C than non-smokers. There isn’t conclusive evidence on passive smokers, but I would consume more Vitamin C if I was one.
Q3) Are there any side-effects of taking too much Vitamin C? Is taking 1,000 mg of Vitamin C safe?
Vitamin C has low toxicity and is not likely to cause serious adverse effects if you increase uptake to about 1,000 mg/day or 1 g/day. BUT again, this assumes that you are in perfect health. If you have liver issues (as my mother does) or kidney issues (as her sister does), then 1,000mg is a terrible idea.
Use your own judgement and don’t be a sheep.
Common complaints of excessive Vitamin C consumption include diarrhoea, nausea, abdominal cramps, heartburn, headache, insomnia.
To avoid the above, I would suggest gradually increase Vitamin C consumption over several weeks.
Q4) Tips for preserving Vitamin C content
- The golden rule concerning Vitamin C is that it’s fragile and hates heat, cold, changes in pH, oxygen and so on. It’s the diva of vitamins and minerals.
- Both transport and long-term storage reduces Vitamin C. Therefore, eat fresh and local produce. If you can afford it, organic options are better – they retain higher amounts of vitamins and minerals. But I can’t afford organic blueberries and I will live..
- You can only absorb a certain amount of Vitamin C from each type of food. Therefore, eating a COLOURFUL plate of fruits and vegetables is the best answer to increasing your Vitamin C content.
- Uncooked, raw food always has more Vitamin C. If you prefer vegetable juices – kale, bitter gourd, broccoli – then drink it as soon as its made. As soon as Vitamin C is exposed to air it starts to rapidly degrade.
Q4) What foods have the HIGHEST Vitamin C content?
(All foods are raw, unless otherwise indicated)
Foods that contain more than 50mg of Vitamin C per 100g
- (Acerola juice – comes from Acerola cherries, which I had to look up and I have never actually seen)
- Rose hips – never seen them in India or any of the 5 countries I have lived in
- Guavas
- Amla
- Yellow peppers
- Red peppers
- Kale
- Kiwi fruit
- Broccoli
- Bitter gourd
- Papaya
- Mustard greens
- Lemons, Oranges
Foods that contain more than 20mg of Vitamin C per 100g and less than 50mg
- Pineapple
- Orange juice
- Lemon juice
- Watercress
- Cabbage, cooked, boiled with salt
- Cantaloupe melon
- Mulberries
- Bitter gourd, cooked, boiled with salt
- Lime juice
- Mangoes
- Spinach
- Blackberries
Foods that contain more than 10mg of Vitamin C per 100g and less than 20mg
- Red tomatoes, cooked and stewed
- Red tomatoes
- Sweet potato, boiled without skin with salt
- Peas
- Plums
- Pomegranate
- Honeydew Melon
- Green beans, cooked, boiled, drained with salt
- Blueberries
- Avocado
- Apricots
Foods that contain less than 10mg of Vitamin C
- Aubergine, Apples, Banana, Beetroot (cooked), Carrots, Cherries, Cucumbers, Figs, Grapes, Nectarines, Onions, Watermelon, Peaches, Pears
That’s it from me. Drop me a line at email@happyskindays.com if you have any queries
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You may also be interested in these blogs:
Should I use a topical Vitamin C product?
fresh Vitamin C mask – product review
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Sources: Mayo Clinic, US government website and documents on Vitamin C
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