Why Vitamin C is Important for Skin Health
Essential for Skin Health
Vitamin C plays a critical role in supporting Skin Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Boosts immune system function
Additional Support
Powerful antioxidant protection
Daily Target for Skin Health
83 mg per day
Adjusted based on Skin Health goals
Best Vitamin C-Rich Foods for Skin Health
These foods provide the most Vitamin C while supporting your Skin Health goals:
| Rank | Food | Vitamin C per 100g | % Daily Value | Skin Health Score |
|---|---|---|---|---|
| 0 | Yellow Bell Peppers (Raw) | 306.0 | 371% | |
| 1 | Red Bell Peppers | 190.0 | 230% | |
| 2 | Kiwi (Green, Fresh) | 166.9 | 202% | |
| 3 | Strawberries | 89.0 | 108% | |
| 4 | Papaya (Fresh) | 86.5 | 105% | |
| 5 | Brussels Sprouts | 85.0 | 103% | |
| 6 | Kohlrabi (Raw) | 83.7 | 101% | |
| 7 | Pineapple (Fresh) | 78.9 | 96% | |
| 8 | Oranges | 70.0 | 85% | |
| 9 | Broccoli | 64.9 | 79% | |
| 10 | Cantaloupe (Muskmelon) | 65.0 | 79% | |
| 11 | Mango (Fresh) | 60.1 | 73% | |
| 12 | Cauliflower (Raw) | 52.0 | 63% | |
| 13 | Goji Berries (Dried) | 48.0 | 58% | |
| 14 | Kale | 41.0 | 50% |
How Much Vitamin C Do You Need?
General Population
90 mg (Men)
75 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Vitamin C target naturally:
Breakfast
- Yellow Bell Peppers (Raw) - 100g (306.0 )
Total: 306
Lunch
- Red Bell Peppers - 100g (190.0 )
Total: 190
Dinner
- Kiwi (Green, Fresh) - 100g (166.9 )
Total: 166.9
Snack
- Strawberries - 50g (44.5 )
Total: 44.5
Daily Total: 707 mg (857% of target)
✓ Signs of Adequate Vitamin C
- Improved Skin Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Vitamin C Deficiency
- Frequent colds and infections
- Slow wound healing
- Dry and splitting hair
- Rough and dry skin
- Bleeding gums
- Fatigue and weakness
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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