A diet rich in vitamins and minerals is essential to keep our bodies healthy, and each serves its own purpose in doing so. While there is no single vitamin which can be crowned king, today we’re focusing our attention on only one; the mighty vitamin C.

Known for boosting everything from our immune system to smoothing out wrinkles, vitamin C, or L-ascorbic acid, is a nutrient our bodies simply couldn’t do without.

Body benefits

Firstly it helps protect cells and keeps them healthy, and is also necessary for the maintenance of healthy connective tissue, which gives support and structure to other tissues and organs.

Vitamin C also helps wound healing, protects against immune system deficiencies, prenatal health problems and eye disease.

More newly discovered benefits include its heart healthy properties, and a daily dose of vitamin C can be as effective as walking on your heart health.

Beauty benefits

Vitamin C is a powerful antioxidant and promotes firmness and elasticity while also brightening the skin. One of the best properties of the vitamin its ability to right the effect of free radicals, which are in things like pollution and can leave the skin looking dull and saggy.

It also supports the production of collagen, which is what helps the skin look youthful and plump too. Products like SkinCeuticals Serum 10 and C E Ferulic, Ole Henriksen Truth Serum and Powerful-Strength Line-Reducing Eye-Brightening Concentrate are packed full of the nutrient, and aim to make skin more radiant.

Diet sources

As well as being found in citrus fruits, there are plenty of other foods that boast high vitamin C content. Strawberries, blackcurrants and kiwis should be eaten alongside oranges and grapefruits for a really powerful fruit mix.

As for vegetables, peppers top the list, with dark leafy veg, broccoli and tomatoes not far behind.

Adults need 40mg of vitamin C a day, and as it can’t be stored in the body, we need to be consuming it regularly. Filling your meal times with lots of vegetables and tucking into fruit when you need something sweet will see you easily reach your daily recommended intake.

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