Combat Skin Aging with Vitamin C

Topping the list of anti-aging skin vitamins is vitamin C. Not only is it an immune-boosting nutrient for the body, but vitamin C is also regarded as a “miracle” aid for bright, rosy skin and combating oxidative stress. So, how can we effectively and safely supplement vitamin C for the skin? Let’s explore this through the following article.

How does Vitamin C help combat skin aging?

Vitamin C is the primary component found in citrus fruits such as grapefruits, oranges, lemons, and limes. Scientifically known as ascorbic acid or L-ascorbic acid, it is an essential nutrient for overall health as well as skin health. Vitamin C is water-soluble and exists in various forms such as powder, tablets, and capsules. Not only beneficial for health, but vitamin C also has many excellent effects on the skin, such as:

Creating a protective barrier for the skin against UV rays

Unlike sunscreen, vitamin C cannot absorb light; instead, it relies on powerful antioxidant properties to protect and limit damage to the skin from direct exposure to sunlight. Transport proteins are increased in the stratum corneum cells capable of protecting the skin.

Preventing the formation of wrinkles on the skin

In addition to its role as an antioxidant, vitamin C also has the ability to synthesize proteins, stimulate, and increase the production of collagen in the skin. They help fill in wrinkles, deep furrows, and lines on the skin. In this process, vitamin C acts as a hydroxylator of collagen molecules, supporting the epidermal layer, effectively increasing skin elasticity and combating sagging.

Improving moisture for the skin

For dry and rough skin, absorbing vitamin C helps prevent water loss through the epidermal layer, thanks to the mechanism of action from ascorbic acid molecules. In cell culture models, vitamin C has shown effective moisturizing properties for the skin by synthesizing a lipid membrane layer, preventing rapid evaporation and water loss on the skin.

Enhancing skin tone, firmness, brightness, and smoothness

As one of the most powerful antioxidants, vitamin C helps prevent the formation and production of melanin pigments on the skin. Additionally, vitamin C helps fade freckles and moles, brightening the natural pink tone of the skin. Proper supplementation of vitamin C also has the ability to reduce dark circles and brighten the skin around the eyes.

Supporting the treatment of various types of acne

In studies on the efficacy of vitamin C, scientists have discovered its antibacterial and anti-inflammatory properties beneficial for supporting acne treatment, especially acne vulgaris. Not only does it have acne-fighting effects, but vitamin C also has the ability to effectively reduce scarring, blur, and fill in pockmarks and pitted scars.

Stimulating the production of new cells, healing wounds

If the body lacks vitamin C, wounds will take longer to heal than usual because vitamin C can inhibit the development of free radicals that damage cells, promoting quick wound healing. Furthermore, vitamin C is also one of the components that stimulate collagen production, playing a role in refining the structure. It impacts and restores the skin’s surface, increasing the activity of epidermal barrier formation on the skin.

For sunburns, sunburns, vitamin C has a soothing effect, reducing inflammation and swelling effectively. Therefore, in products for treating burns, ulcerative lesions caused by pressure, they all contain vitamin combined with other types of vitamins to expedite the effect.

How to safely supplement vitamin C for the body?

Although vitamin C is a natural vitamin that brings wonderful benefits to the skin, when supplementing it into your body, you should also consider the following points:

Absorption of vitamin C

There are three main ways to absorb vitamin C: through dietary intake, topical application, and injections. According to nutritionists, it is recommended to absorb vitamin C through dietary intake or topical application to meet the body’s needs both safely and effectively. For patients with vitamin C deficiency, supplementation through oral intake or injections may be necessary.

Some types of vitamin-rich foods you can incorporate into your daily diet include citrus fruits like oranges, lemons, grapefruits, strawberries, various vegetables… Vitamin C supplements such as syrups, vitamin C (in tablet form, capsules, or injections) are also available.

Appropriate dosage of vitamin C supplementation

Usually, for vitamins in food, you may not need to pay much attention to the dosage absorbed into the body daily. However, when using vitamin C supplements, depending on the health condition, physique, doctors will prescribe the appropriate standard dosage for each patient.

Table of recommended maximum daily vitamin C supplementation levels by age group:

Some considerations when supplementing vitamin C for the body:

• During the process of vitamin C supplementation, it’s important to drink plenty of water as vitamin C dissolves easily in water.
• When supplementing with vitamin C products, pay attention to the dosage as prescribed by your doctor.
• It’s advisable to take vitamin supplements before meals; avoid taking vitamin C at night as it may affect sleep quality.
• If you’re taking high doses of vitamin C, gradually reduce the dosage instead of abruptly stopping, as sudden cessation can lead to bleeding gums, skin hemorrhages, fatigue, and weakness.
• If you experience any unusual symptoms while using vitamin C, seek prompt medical attention for diagnosis and timely treatment.

Fruits Rich in Vitamin C for Anti-Aging Skin

According to nutrition experts, the recommended daily intake of vitamin C is 90mg for males and 75mg for females. You can effectively supplement vitamin C through daily dietary intake with fruits rich in vitamin C for anti-aging skin, such as:

Guava

Topping the list of fruits high in vitamin C is guava. One guava contains up to 377mg of vitamin C, which is four times higher than that found in oranges. In addition to its vitamin content, guava also provides fiber to aid digestion. Furthermore, guava contains plenty of vitamin A to support vision, folic acid to prevent anemia and cervical cancer effectively.

Scientific research has shown that consuming guava can help reduce blood pressure and stabilize cholesterol levels in the body. Particularly, eating ripe guava before meals can lower blood pressure by 8 – 9 points and reduce bad cholesterol levels by up to 9.9%, while increasing good cholesterol levels by 8%.

Papaya

Following guava in the list of fruits rich in vitamin C is papaya. Besides its anti-inflammatory properties and skin brightening effects, papaya is known for providing 187.7mg of vitamin C per serving. Additionally, papaya contains vitamins A, K, B, calcium, and zinc, all of which are beneficial for the body and skin. Supplementing papaya daily helps maintain smooth digestion, prevent constipation, and detoxify the body.

In papaya, there are enzymes with antibacterial and anti-inflammatory properties that can help reduce the risk of chronic diseases. With its fiber content, potassium, and vitamin C, papaya aids in reducing blood cholesterol levels, inhibits oxidation processes, and lowers the risk of cardiovascular diseases, prostate cancer…

Orange

It would be remiss not to mention oranges – a rich source of naturally abundant vitamin. In 100g of oranges, there are 50mg of vitamin C, which not only brightens and boosts immunity but also offers numerous other health benefits and beauty enhancements. Oranges are rich in fiber, excellent for digestion, and their characteristic aroma extracted in essential oils can assist in treating coughs, sore throats, preventing gastric ulcers, and acid reflux.

Oranges also contain high levels of carotenoids and vitamin A, promoting vision, anti-inflammatory effects, and preventing chronic diseases such as breast cancer, liver cancer, leukemia… With effective anti-inflammatory properties, they enhance the immune system, making it easier for the body to fight common ailments like colds, flu, coughs, and high fevers.

Not only the flesh, but the orange peel is also widely utilized for various benefits. Dried orange peel, when placed in sachets and hung in rooms, helps eliminate moldy odors, food odors, and purifies the air. Additionally, it serves as a mosquito and insect repellent.

Pineapple

If you’re experiencing digestive disorders, constipation, or other gastrointestinal issues, drinking a glass of pineapple juice daily is a perfect choice. Pineapple provides up to 113mg of vitamin C, has strong anti-inflammatory and antibacterial properties, and helps prevent cardiovascular-related diseases. Pineapple is also rich in calcium, which supports bone development and strength, and fights degeneration as age increases.

Consuming pineapple also improves vision; beta-carotene in pineapple prevents and delays the degeneration of leukocytes, ensuring bright, healthy eyesight even in middle age. Besides aiding digestion, daily consumption of pineapple is an effective weight loss method, helping maintain a slim, slender figure.

Kiwi

A single kiwi can provide up to 85mg of vitamin C to the body, enhancing immune function, combating stress, and preventing skin aging. Studies have shown that supplementing with 1 – 2 kiwis daily helps the body absorb nutrients and vitamins to support bone and joint development, speed up wound healing, and create a protective barrier against serious illnesses like cell-damaging cancers.

In addition to vitamin C, kiwi also contains other vitamins such as vitamin E, which moisturizes effectively, preventing premature aging of the skin. Moreover, according to doctors, it is also an antioxidant capable of combating cancer-causing diseases that damage and harm cells. Apart from direct consumption, you can also incorporate kiwi into various dishes by making juice or combining it with other ingredients like yogurt, honey, oats…

Strawberry

With its distinctive flavor, strawberries are also one of the fruits rich in abundant vitamin C. A small cup of strawberries can contain up to 51.5mg of vitamin C. According to a study at the University of California, USA, the antioxidant effects in strawberries are biologically available, readily active in the bloodstream, enhance the immune system, beneficial for digestion, and skin beautification.

Furthermore, anthocyanins in strawberries are known for their safe and effective fat-burning properties within the body. The antioxidant properties in strawberries can prevent cataracts, enhance immunity for the eye’s macula. Two antioxidants, zeathacins, and lutein help thoroughly eliminate free radicals, neutralizing cells inside the body. You can use strawberries in preparing various beverages, sweet and savory dishes to diversify your palate.

Cucumber

Belonging to the cucumber family, cucumbers contain up to 40mg of vitamin C, with a gentle fragrance and naturally refreshing taste. With antioxidant polyphenols combined with other vitamins such as vitamin A, vitamin B, vitamin C, cucumbers help achieve natural pinkish-white skin, effectively fading and erasing freckles and blemishes.

Cucumbers contain up to 90% water along with vitamins A, C, and K, effectively moisturizing the skin and aiding weight loss. Besides maintaining stable weight, cucumbers also help prevent diabetes and regulate blood pressure.

Known as a cooling fruit, cucumbers have excellent cooling and thirst-quenching effects on the body. In addition to direct consumption, you can explore new ways of preparation such as juicing, mixing with salads, or making various cakes and desserts. Moreover, you can also use cucumbers as a beauty ingredient by thinly slicing them and applying them to the skin for 5 – 10 minutes before rinsing off with clean water.

Mango

Also a tropical fruit, mangoes contain very high levels of vitamin C. Additionally, they contain other nutrients such as vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin E, biotin, carotenoids, and minerals. Mangoes offer many health benefits such as providing iron, despite their sweet taste, mangoes are low in calories, which reduces appetite, and lowers blood glucose and cholesterol levels.

Furthermore, researchers have discovered astragalin, gallic acid, and quercetin in mangoes, which have extremely high antioxidant properties, helping prevent dangerous diseases such as colorectal cancer and prostate cancer. The fiber in mangoes also stabilizes the digestive system and prevents indigestion and constipation.

Although mangoes contain little sugar, you should be aware that eating too many mangoes can significantly increase blood sugar levels. Especially for patients with type 1 or type 2 diabetes, ripe mangoes should be avoided. Additionally, mango sap contains a potent stimulant, excessive consumption of which can cause allergic reactions, itching, and red rashes on the neck. Absolutely avoid drinking cold water after eating mangoes.

Jackfruit

Despite being relatively small compared to many other fruits, jackfruit still contains a significant amount of vitamins and minerals compared to its outer appearance. It is estimated that 100g of jackfruit contains about 30mg of fresh vitamin C. A jackfruit consists of 86% water, 12% carbohydrates, and the remaining 1% is fats and proteins.

With its high antioxidant capacity, jackfruit also enhances immunity, protects the heart, and prevents nerve-related diseases such as Parkinson’s. Not only beneficial for health, but jackfruit is also highly favored by women for its acne-fighting, weight loss, acne treatment, hair darkening, and skin brightening effects.

Jackfruit is widely used in syrups, juices, and desserts. Depending on your preference, you can flexibly incorporate this fruit into your daily diet.

Watermelon

Belonging to the same family as cucumbers, watermelon is also one of the fruits with high vitamin C content. According to nutritionists, just adding 1.8 watermelons can meet up to 34% of the body’s required vitamin C. Watermelon not only provides energy and nutrients to the body but also helps prevent heart disease, reduce stress, tension, and nourish eye vision.

Watermelon contains many antioxidants that can prevent free radicals, slow down and prevent aging of the skin. Lycopene in watermelon has been proven to prevent digestive system cancers. With the mechanism of reducing the growth factor IGF – one of the causes of abnormal cell growth, cancer formation.

Moreover, watermelon also reduces inflammation and swelling in internal organs thanks to two important components, vitamin C, and lycopene. Additionally, the water content in watermelon contributes to ideal moisture for the skin, maintaining smoothness, elasticity, limiting dryness, and peeling. You can choose to enjoy this fruit directly or make juice, smoothies, or mix with various vegetables into salads…

Supplement with Vitamin C serum

Using a Vitamin C serum as a supplement for your skincare routine can provide numerous benefits. Vitamin C is known for its antioxidant properties, which can help protect the skin from environmental damage and promote collagen production, leading to firmer and more youthful-looking skin. When incorporating a Vitamin C serum into your routine, make sure to cleanse your face thoroughly beforehand and apply a few drops of the serum to your fingertips. Gently massage the serum into your skin, focusing on areas prone to sun damage or fine lines. Follow up with a moisturizer and sunscreen during the day to maximize the benefits and protect your skin from further damage. Over time, consistent use of Vitamin C serum can help improve skin texture, tone, and overall radiance.

To effectively use Vitamin C anti-aging serum on your skin, follow these steps:

• Step 1: Cleanse your face using makeup remover and facial cleanser to remove makeup, dirt, and bacteria from your skin.
• Step 2: Balance the moisture on your skin with a thin layer of toner or rose water.
• Step 3: Dispense an adequate amount of serum onto your palm, gently rub, warm, and apply it to your skin. Ensure even application by massaging and patting gently to help the serum penetrate deeply into the skin.
• Step 4: After applying the serum, allow it to sit on your face for 1-2 minutes, then apply a moisturizer to lock in moisture and nutrients on the skin to prevent evaporation.

Depending on the brand, you can use Vitamin C serum twice a day, in the morning and evening. It’s advisable to choose Vitamin C serums with concentrations ranging from 10-20%, available in oil and water-based forms. Opt for reputable and trustworthy serum products.

Read more: The Benefits of Vitamin E for Skin

What are the other benefits of Vitamin C?

As a natural source of vitamins, Vitamin C not only has benefits in beauty but also brings many excellent health benefits such as:

• Supplementing the necessary iron levels for both children and adults.
• Preventing visual impairment as age increases.
• Enhancing immune function, body resistance, and limiting seasonal ailments.
• Stabilizing heart rhythm for patients before and after heart surgery.
• Preventing respiratory distress due to high-intensity exercise in athletes.
• Reducing swelling, soothing the skin with burns, sunburns, and red spots.
• Supplementing the necessary vitamin C for anemia patients, patients undergoing dialysis.
• Reducing uric acid levels for gout patients related to joint inflammation, swelling, and tingling in the toes and fingers.
• With high antioxidant content, Vitamin C can support treatment for elderly patients with declining memory.
• For patients with gastric ulcers who need medication to treat H.pylori infection, doctors recommend taking Vitamin C to reduce side effects, regulate, and stabilize the stomach.
• According to the American Journal of Clinical Nutrition, Vitamin C can effectively reduce the risk of stroke by 50%.

It can be seen that Vitamin C offers many excellent benefits for both skin and overall health. Hopefully, the information in this article about the benefits, foods, and cosmetics containing Vitamin C has helped you gain experience in supplementing Vitamin C correctly and reasonably.