Can taking vitamin C whiten your skin?

Vitamin C is a very important nutrient for the human body. Vitamin C has many functions, whitening is one of them. Because vitamin C can inhibit the production of melanin. Of course, different groups of people have different needs for vitamin C, and vitamin C supplementation does not need to be quantified based on actual conditions. Below, we will introduce you to the relevant knowledge about vitamin C in detail.

1. Vitamin C can whiten your skin.

Skin color mainly depends on the amount of melanin in the skin. The root of melanin production lies in tyrosinase. Under its action, tyrosine in melanocytes is converted into dopaquinone, and then oxidized to form true melanin. The formed melanin gradually reaches the surface of the skin with the normal metabolism of the skin, and finally peels off naturally together with the aging keratin. If the skin metabolism is not smooth, it will cause a large amount of pigmentation to precipitate and accumulate locally, causing the skin color to darken or form spots, resulting in uneven skin.

Therefore, inhibiting the biosynthesis of tyrosinase and sun protection are the keys to whitening. Vitamin C can inhibit the activity of tyrosinase, block the production of melanin, protect the skin from ultraviolet damage, reduce the already formed melanin into colorless melanin precursor, and improve the effect of dull skin.

2. Nutritional value of vitamin C

The main function of vitamin C is to enhance immunity, prevent cancer, heart disease, stroke, protect teeth and gums, etc. In addition, taking vitamin C on time can also reduce skin pigmentation, thereby reducing dark spots and freckles and making the skin fair. Foods rich in vitamin C include cauliflower, green pepper, orange, grape juice, tomatoes, etc. It can be said that all vegetables and fruits contain a lot of vitamin C. American experts believe that the optimal daily intake of vitamin C per person should be 200-300 mg, and the minimum should be no less than 60 mg. Half a cup (about 100 ml) of fresh orange juice can meet this minimum amount. The dietary reference intake (RNI) recommended by the Chinese Nutrition Society for adults is 100 mg/day, and the upper tolerable intake level (UL) is 1000 mg/day.

3. Vitamin C intake

1. The recommended intake of vitamin C for adults and women in early pregnancy is 100 mg/d.

2. The recommended intake of vitamin C for pregnant women in the middle and late stages and nursing mothers is 130 mg/d.

Note: Each person's demand for VC varies greatly. Some people are satisfied with a small amount of supplementation, while others can reach 10 grams or even higher per day.