What is vitamin C? Vitamin C is a water-soluble vitamin and powerful antioxidant. It is an essential nutrient – we cannot manufacture it in our bodies. Vitamin C is abundant in fruit and vegetables (of the citrus fruits oranges contain the most vitamin C).
Collagen accounts for 30% of all proteins in our bodies, and it is responsible for constant renewal of skin cells as well as skin firmness and suppleness 1. Without enough vitamin C, the body cannot build or store collagen 2 3. A vitamin C deficiency is associated with defective connective tissue, particularly in wound healing 4. With slowed collagen production our tendons and ligaments become less elastic, our joints become stiff, our skin is thins, wrinkles, and is more readily damaged 1.
Since vitamin C is so instrumental in collagen formation you should make sure you are getting enough. The recommended dietary allowance of vitamin C is between 75 to 90 mg/day for women/men 5. Below are the top 5 fruits and vegetables ranked by vitamin C content.
References:
1 https://www.news-medical.net/health/What-is-Collagen.aspx
2 https://www.ncbi.nlm.nih.gov/pubmed/18505499
3 https://www.ncbi.nlm.nih.gov/books/NBK21582/