There are many ways to prevent skin cancer, but one of the most effective methods is to consume foods high in vitamin C. Skin cancer is the most common type of cancer in the United States, with over 5 million cases diagnosed each year (1).

While genetics and environmental factors play a role in the development of skin cancer, nutrition and lifestyle choices can also have a significant impact on your risk for this disease.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found naturally in many fruits and vegetables. It is known for its powerful antioxidant properties, which help to protect cells from damage caused by free radicals (2).

This makes vitamin C an important nutrient for overall health and disease prevention, including cancer.

Vitamin C and Skin Health

One of the most well-known benefits of vitamin C is its role in maintaining healthy skin. Vitamin C is required for the synthesis of collagen, a protein that is essential for skin structure and elasticity.

It also helps to protect the skin from damage caused by UV radiation, which is a major risk factor for skin cancer (3).

Vitamin C and Skin Cancer Prevention

Research has shown that vitamin C may play a role in skin cancer prevention. In a study of over 4000 women, those with higher intakes of vitamin C had a lower risk of developing skin cancer (4).

Another study found that vitamin C may help to reduce the risk of melanoma, the deadliest form of skin cancer (5).

While the exact mechanisms behind these protective effects are not fully understood, it is thought that vitamin C helps to prevent DNA damage, reduce inflammation, and enhance immune function, all of which can contribute to the development of cancer (6).

Sources of Vitamin C

The best way to get vitamin C is through your diet. Many fruits and vegetables are high in vitamin C, including:.

Oranges
Bell peppers
Strawberries
Broccoli
Grapefruit
Kiwi

It is recommended that adults consume 75-90 mg of vitamin C per day, but some people may need more depending on their age, sex, and overall health (7).

Vitamin C Supplements

While it is always best to get your nutrients from whole foods, vitamin C supplements can be a convenient option for those who are unable to consume enough vitamin C through their diet.

However, it is important to choose a high-quality supplement that has been tested for purity and potency.

It is also important to note that taking high doses of vitamin C supplements may have negative side effects, such as digestive upset and kidney stones, especially in people with certain health conditions (8).

Conclusion

Vitamin C plays an important role in skin health and may help to lower your risk of skin cancer.

Eating a diet rich in vitamin C-containing foods, such as fruits and vegetables, is the best way to ensure that you are getting enough of this important nutrient.

As with any nutritional advice, it is important to speak with your healthcare provider before making any major changes to your diet or supplement regimen.