New research shows a direct correlation between the amount of vitamin C that’s consumed and skin renewal from collagen production.
The Improved Human Skin Vitamin C Levels and Skin Function after Dietary Intake of Kiwifruit study found that increasing fruit intake, specifically kiwi, can boost the amount of the vitamin in the skin, improve skin thickness from collagen production and stimulate the renewal and regeneration of the skin’s outer layer.
“Kiwi is unusually dense in highly bioavailable vitamin C, often more than oranges, and also contains polyphenols that support antioxidant defense,” nutritional dermatology pharmacist Lily Shapiro told NTD.
In addition to being packed with vitamin C, registered dietitian nutritionist Jennifer Scherer is impressed with the kiwi fruit’s antioxidants.
“They help protect skin cells from damage,” Scherer told NTD. “The combination of high vitamin C plus other nutrients makes kiwi a standout for skin health.”
The study involved two dozen healthy adults at two sites in New Zealand and Germany who consumed two SunGold™ kiwifruit per day for eight weeks.
Participants were all at least 18 years old, but in the cross-sectional trial, the average age was 57 years old compared to 24 years old in the intervention studies.
“We also looked at skin samples from 38 individuals to determine the relationship between plasma and skin vitamin C levels,” study author and University of Otago professor Margreet Vissers told NTD.
The National Institutes of Health describes vitamin C as a powerful antioxidant that can neutralize and remove oxidants.Vitamin C content varies by kiwi brand, according to Health.com data, and can range from 70 mg to more than 130 mg.
“The main point is to aim for a daily intake that will result in optimal plasma vitamin C levels,” Vissers added. “This can be achieved with a daily intake of 200 mg vitamin C per day, every day, which would require eating the recommended 5 plus a day with one of those five having excellent vitamin C content.”
Tropical fruits like guava, persimmon, and mango, as well as broccoli, cabbage, cauliflower, and kale are excellent sources of vitamin C, according to a Vitamin C Content Of Common Foods chart provided by Vissers.
Brandon Richland, a board-certified plastic surgeon in California, recommends eating bell peppers, strawberries, and black currants.
“You likely won’t see a visible glow overnight, but the cellular “refueling” begins almost immediately, with visible structural benefits accumulating over those several weeks,” Richland told NTD.
The study set out to establish an association between plasma and skin vitamin C levels, using healthy skin tissue from patients undergoing elective surgical procedures. The second stage involved before-and-after intervention with dietary vitamin C.
What excites reconstructive and aesthetic surgeon Mustafa Aydinol the most about the study is that it shows that the skin absorbs vitamin C from the bloodstream far more efficiently than previously thought.
“While it may not erase deep-set wrinkles overnight, improving collagen density and elasticity effectively reduces the appearance of aging and makes the skin function like younger tissue,” Aydinol told NTD. “This will require regular consumption.”
