We all know that vitamin C is an important vitamin and an essential nutrient. But do you know why middle-aged women definitely should include it in our diets and our skincare routines? Read on for the lowdown on this vital vitamin.
Why do we need vitamin C?
Okay, so our bodies do not make or store vitamin C and that’s why we need to include it in our daily diets – for the general health of our bodies. (Do you also remember learning this at school that many years ago?)
Also, and most importantly for us, this vitamin helps to slow down premature ageing.
How you may ask? What does vitamin C actually do?
Vitamin C (also known as ascorbic acid) is essential for the growth, development and repair of the cells in our bodies.
This nutrient also helps with the absorption of iron and the formation of collagen and is an important antioxidant that fights the damage caused by free radicals and pollution. As I explained in my post about skincare for maturing skins, free radicals cause cell damage which results in wrinkles and ageing skin, so we need antioxidants to fight this and help our body and skin cells to remain healthy.
Research shows that vitamin C also helps with stress, colds and flu (by boosting the immune system), and lowering blood pressure and the risk of strokes. Apparently, it also assists with inflammation and can reduce the risk of cardiovascular disease and cancer.
Consequently, all of these health benefits show that vitamin C is essential for us – especially during our midlife years.
So, what is the recommended daily dosage?
According to Mayo Clinic, the recommended daily amount of vitamin C is 65 to 90 milligrams (mg) a day for adults. (Approximately 75 mg for women and 90 mg for men.) The upper limit is 2,000 mg a day.
How can I include vitamin C in my diet?
The best way to get your daily dosage of this vitamin is by eating these fruits and vegetables:
- citrus fruits
- strawberries
- blueberries
- pineapples
- mango
- papaya
- watermelon
- raspberries
- melon
- tomatoes
- broccoli
- cauliflower
- potatoes
- sweet potatoes
- brussels sprouts
- squash
- dark leafy greens
- green peppers
- red peppers
- cabbage
- kale
- spinach
And another way to make sure you are getting your daily dose of this nutrient is by taking a supplement.
Skincare
Okay, so it’s important to be getting our daily dose of vitamin C internally, but what about vitamin C for our skin?
Skincare experts tell us that vitamin C products help with skin tone and hyperpigmentation (brightening the skin), and reduce the signs of ageing (antioxidant fighting free radicals). So it makes sense to include a good vitamin C product in our daily skincare routines too.
Vitamin C helps the skin to heal itself by boosting the production of elastin and collagen. Elastin and collagen are what keeps your skin firm and plump so that’s how it helps to prevent premature (and excessive further) ageing.
Allure magazine wrote a great article about the skincare benefits of vitamin C.
Garden of Wisdom Vitamin C (1)
A good and very affordable product that I love using.
Very popular. I highly rate this brand.
Drunk Elephant C-Firma day serum (3)
Fun packaging, and a good place to start.
Ole Hendriksen Truth Serum (4)
I’ve been reading more and more good things about this brand.
Tata Harper Resurfacing Serum, Brightening AHA/BHA Serum For Dull, Uneven Skin (5)
If you’d prefer a clean brand, you can’t go wrong with this one.
La Roche-Posay Redermic C10 Anti-Ageing Serum (6)
I love this range and their pricing is also affordable.
So, do you get your daily dosage and include vitamin C in your skincare routine? I’d love to know your favourite products – let me know in the comments below.
Related: What you need to know about skincare for Maturing Skins
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