Eating this vitamin C–rich fruit twice a day boosts collagen production, says study

A study found that consuming two kiwis per day for eight weeks raises vitamin C levels in the skin. (Picture Credit: Pexels)

Vitamin C offers many health benefits, especially for the skin. Researchers from the University of Otago in New Zealand have now found a direct link between collagen production and the amount of vitamin C consumed daily in our diets.

A recent study published in the International Journal of Investigative Dermatology highlighted that vitamin C levels in the skin mirror those in the bloodstream and can be increased by greater fruit intake.

In the study, participants from New Zealand and Germany were closely examined, and it was found that consuming two kiwis per day for eight weeks raised vitamin C levels in the skin, which improved collagen production and supported skin renewal.

Lead author Professor Margreet Vissers highlighted in a statement: “We were surprised by the tight correlation between plasma vitamin C levels and those in the skin — this was much more marked than in any other organ we have investigated.” She added that it is the first study to show that vitamin C in the bloodstream reaches every layer of the skin and contributes to better skin function.

For assessment, participants ate two kiwis, the equivalent of 250 micrograms of vitamin C, for eight weeks. Researchers collected skin samples before and after this period, studying the inner and outer layers of the skin. The test took into account factors like skin thickness, elasticity, UV protection, and increased epidermal cell regeneration.

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The findings revealed an increase in participants’ skin thickness levels, which reflected improved collagen production and regeneration of epidermal cells. While vitamin C has long been used in cream formulations, it is not half as effective as eating fruits, which has a direct effect on skin health.

“Our study shows that the skin is extremely good at absorbing vitamin C from the bloodstream. Uptake into the outer epidermal skin layer also seems to be prioritised,” Vissers said.

And it is not just kiwis. The study authors believe that other fruits rich in vitamin C will do the job equally well. This includes citrus fruits, berries, bell peppers, and broccoli.

"We suggest that increasing your dietary vitamin C intake will result in effective vitamin C uptake into all compartments of the skin,” she added. “The important thing is to keep your plasma levels optimal, which we know can be easily achieved in a healthy person with a vitamin C intake of around 250 mg per day.”

The body doesn’t produce vitamin C on its own; hence, getting it through diet is important. A healthy diet rich in antioxidants helps keep the skin glowing and healthy in the long term.

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FAQs on how Vitamin C helps improve skin health: 1. How does Vitamin C brighten the skin? Vitamin C reduces excess melanin production and fades dark spots, giving the skin a more even, radiant tone.

2. Can Vitamin C help with fine lines and wrinkles? Yes. It boosts collagen production, which improves skin firmness and reduces the appearance of fine lines.

3. Does Vitamin C protect the skin from sun damage? Vitamin C is a powerful antioxidant that neutralises free radicals caused by UV exposure, helping prevent premature ageing.

4. Is Vitamin C good for acne-prone skin? It can help reduce inflammation, fade acne marks, and support faster skin healing, making it beneficial for acne-prone skin.

5. How should Vitamin C be used for best results? Use a stable Vitamin C serum (like L-ascorbic acid) each morning after cleansing and before sunscreen for maximum protection and glow.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.