Vitamin C-rich foods: the delicious way to youthful skin

Beautiful skin begins from within. Did you know that packing your diet full of vitamin C-rich foods can help maintain your youthful glow? This versatile vitamin is rich in antioxidants to protect your skin, boost your immune system and heal blemishes faster.

 

Keep your complexion looking dewy and healthy with these vitamin C health warriors. They’re delicious too.



1. Berries

Strawberries, blackberries and blueberries are rich in the phytochemicals and antioxidants that can help to repair the collagen in your skin. They also neutralise potentially harmful free radicals, which can cause premature ageing and lines. That’s a good excuse as any to whiz a few more into that morning smoothie, or scatter an extra handful over your porridge.



2. Kale

Kale is rich in all kinds of nutrients and is a valuable source of vitamin C. Just one cup of raw kale actually contains 80.4 milligrams of the stuff, offering 100% of a woman’s recommended daily intake. Bring on the kale salad – your skin will thank you.




3. Red Peppers

Vitamin C is particularly concentrated in peppers of the red variety. They’re low in calories and have many more beneficial properties: as a rich source of capsaicin, peppers reduce cholesterol, while the abundance of beta-carotene acts as a handy anti-inflammatory. To up your intake of red peppers, chop them raw into salads or toss into spicy stir-fries.



4. Citrus Fruits

It’ll come as no surprise that citrus fruits like orange, lemon and grapefruit have a high vitamin C content, making them super saviours for your skin. As well as being packed full of natural antioxidants, oranges are especially effective in neutralising oily skin thanks to their source of citric acid. Blend citrus fruits into juices or add some segments to your salad lunch.

5. Broccoli

As well as being a great source of iron, fibre and manganese, broccoli contains just as much vitamin C as an orange. For youth-boosted skin, whip up a delicious broccoli and blue cheese soup, or serve alongside oily fish.

Find more health and wellbeing advice on the GP blog Nutrition section.