Vitamin C for Skin

Eating Vitamin C for skin, is as important as putting it on your face.

One nutrient that stands out for its skin-loving benefits is Vitamin C. Known for its role in supporting the immune system, Vitamin C also plays a crucial role in maintaining smooth, radiant skin — from the inside out.

Why Vitamin C Is essential for Skin Health

Vitamin C is a water-soluble vitamin that acts as a powerful antioxidant. It helps neutralise free radicals, which can damage skin cells and accelerate signs of ageing.

But its benefits don’t stop there — Vitamin C is also vital for producing collagen, the protein that keeps our skin plump and firm.

Including enough Vitamin C for skin in your diet can:

• Promote collagen production – Reduces the appearance of fine lines and keeps skin supple.

• Protect against sun damage – Works with Vitamin E to reduce the effects of UV exposure.

• Support skin repair – Helps heal wounds and fade post-blemish marks faster.

• Brighten skin tone – Reduces pigmentation and gives a natural glow.

Vitamin C is found in a wide variety of foods:

• Citrus fruits – Oranges, grapefruits, lemons, limes.

• Berries – Strawberries, blackcurrants, blueberries.

• Kiwi fruit – Small but packed with more Vitamin C than an orange.

• Peppers – Especially red and yellow varieties.

• Leafy greens – Kale, spinach, and broccoli.

• Tomatoes – Fresh or cooked, both are beneficial.

How Much Vitamin C Do You Need?

In the UK, the recommended daily intake of Vitamin C for adults is 40mg. This is easy to achieve with a balanced diet — for example, one medium orange provides around 70mg. Because Vitamin C is water-soluble, your body doesn’t store it, so regular intake is key.

Tips for Maximising Vitamin C for Skin Benefits:

• Eat fruit and vegetables raw where possible, as heat can reduce Vitamin C content.

• Include a mix of Vitamin C-rich foods throughout the day for steady absorption.

• Pair with foods containing Vitamin E and healthy fats for enhanced antioxidant effects.

If you want brighter, healthier skin, start with your diet.

By including plenty of Vitamin C for skin in your meals, you can protect against damage, boost collagen, and support natural radiance from the inside out. For more information please also read our blog on the importance of Vitamin D and Psoriasis.

Skincare products also help — but real beauty starts in the kitchen...

Try this delicious recipe to boost your Vitamin C intake and to load with natural compounds, important for a better skin like fibre, polyphenols and much more!

• 5 tbsp of buckwheat

• 10 asparagus tips

• 200g strawberries

• A large bunch of fresh parsley

• Lemon juice & zest

• 1 tbsp of honey

• 2 tbsp of olive oil

• A pinch of salt

Cook the buckwheat in plenty of salted boiling water. Reduce heat, cover, and simmer for 15 to 20 mins until tender and most of the liquid has been absorbed. Fluff with a fork and let it cool. Meantime pan fry the asparagus tips in a film of olive oil for a few minutes.

Prepare the dressing with the chopped fresh parsley, the lemon juice, the lemon zest, honey, and a tablespoon of olive oil.

Pour the dressing over the cooked buckwheat and allow the ingredients to combine.

Add the half-sliced strawberries and roasted asparagus tips to the mix and stir briefly.

Enjoy!