Radiance from within: How yam & vitamin C (ascorbic acid) can boost your summer skin and well-being
Do you sometimes feel tired, your skin looks dull and you're looking for a little energy boost for everyday life? Perhaps you notice how stress, hormonal fluctuations or the daily balancing act between job, childcare and social commitments sap your energy. Cheers to yam and vitamin C (ascorbic acid): These two plant-based substances are easy to incorporate into your daily routine. Without any loud promises, but with real added value for your skin and mind. Find out more about them here!
Vitamin C - The little extra for skin and immune system
Vitamin C is with us all year round. Especially when the next cold is on its way. So it's worth keeping an eye on your vitamin C requirements to keep your immune system happy. Vitamin C also contributes to the normal functioning of your blood vessels and ensures that your circulation remains efficient [1].
Why vitamin C should not be missing from your daily routine
As soon as your family has another cold, many people start thinking about vitamin C. No wonder: it helps to keep your immune system going when the days get colder. But vitamin C can do much more: it supports normal collagen formation - these fiber-like proteins ensure your skin's elasticity and resilience [1][2]. If you want to enjoy a light tan in spring or summer while maintaining a healthy glow, vitamin C can help keep your skin looking fresh and radiant [3] . Radiance from within for your summer skin!
As vitamin C is water-soluble, any excess is easily excreted in the urine [4]. So if you take it daily, your cells can be supplied with ascorbic acid at all times. Especially in stressful phases, when you wonder why you are so tired, the support of high doses of vitamin C can help you to recharge your batteries and reduce tiredness [5].
At the same time, it protects your cells from oxidative stress caused by the sun, the environment and everyday stress [1]. In higher quantities, gastrointestinal complaints are possible, but you can easily cover the recommended intake with fruit, vegetables or a simple vitamin C product.
Practical everyday tip: Start your morning with a glass of water mixed with the juice of half a lemon. This will immediately provide your body with a portion of vitamin C and awaken your senses!
Sources of vitamin C that everyone can find in the supermarket
So that you can meet your vitamin C requirements without supplements, here is a list of foods that contain plenty of vitamin C and are real sources of vitamin C [4]:
- Rosehips, sea buckthorn berries, blackcurrants (extremely high vitamin C content))
- Red peppers
- Citrus fruits: oranges, grapefruits, lemons
- Broccoli, kale, Brussels sprouts
- Strawberries, kiwi, pineapple
If your varied diet is lacking in fresh fruit and vegetables, simply grab a bell pepper or kiwi from the supermarket for in-between meals. This way you can keep your vitamin C intake under control even on hectic days. And if, despite everything, everyday life remains too stressful, round off your breakfast with an L-ascorbic acid capsule: food supplements can be easily integrated and your vitamin C requirements are covered in any case.
Yam root - plant power for your balance
Balancing stress, hormones and everyday life is far from easy. It can be particularly stressful when your mood takes a rollercoaster ride. The yam, a plant with striking, heart-shaped leaves, can help you regain your balance.
How yam fits into your everyday life
You may know days when you feel like you're running on all fours: Home office, childcare, shopping, appointments - and in between mood swings because everything gets a bit too much. Wild yam (Dioscorea villosa) can provide gentle support when your hormonal balance is out of sync. It contains the saponin diosgenin, a plant substance that is often used in the laboratory as a starting material for progesterone [6]. However, whether our body really converts diosgenin into progesterone has not yet been clearly proven [7]. Nevertheless, many women report that regular consumption of yam extract makes them feel more relaxed.
Small change, big effect: Try mixing a spoonful of yam powder into your muesli in the morning or taking the yam capsule with your coffee. This way you can easily integrate the powder into your daily routine and benefit directly from the plant-based ingredients.
Important facts about yam
- Diosgenin is a steroid saponin that is used in the laboratory as a precursor for steroid hormones (e.g. progesterone) [6].
- Whether our body actually converts diosgenin into progesterone has not been conclusively clarified scientifically [7].
- Many women report better sleep and a more balanced mood when they take wild yam extract.
- When buying, look for high-quality, herbal preparations to ensure quality and purity.
Yams and vitamin C in everyday life - recipes, small rituals & supplements
You may be thinking: “Great, but what else am I missing in my hectic everyday life?” Simple: a few ideas on how to incorporate yams and vitamin C into your routines - including recipes and simple supplements that you can use when needed. The focus is on you deciding for yourself what suits your life at any given time.
Imagine starting the morning with a vitamin C kick and balancing your hormonal well-being in the evening with yam power. It could look like this:
1. Morning smoothie with vitamin C & “to-go” supplement
Ingredients: 1 handful of spinach, ½ grapefruit, 1 kiwi, 100 ml orange juice
Why it works: Spinach and citrus fruits contain lots of vitamin C, which protects against free radicals and strengthens your immune system.
Supplement tip: If you notice that your diet is not always optimal, you can take a vitamin C capsule after your shake. This way you can quickly cover your vitamin C requirements without having to think about it.
Tip: If you like, mix in a dollop of yogurt or 1/2 a banana. Then the smoothie not only tastes fantastic, but also provides energy for the morning.
2. Incorporate yam into dinner & additional phases
Yam base: Cut the yam into cubes, mix with olive oil, salt, pepper and rosemary and roast in the oven at 200 °C for around 25 minutes.
Why yams? Wild yam contains diosgenin, which is traditionally valued for its ability to gently support hormonal balance.
Supplement tip: If you notice that your cycle is upset or your skin is tight during stressful phases, you can also take a yam capsule in the evening. Your body will then benefit from the herbal ingredients for longer.
Tip: Combine the yam cubes with colorful oven vegetables such as peppers, zucchini and sweet potatoes. A light garlic and yoghurt sauce with a squeeze of lemon rounds off the flavor.
3. A power snack in between meals & “just in case” vitamin C
Citrus spice: Cut up pieces of orange or mandarin and sprinkle them with a pinch of cinnamon or some freshly grated ginger.
Why it helps: Citrus fruits are excellent sources of vitamin C; ginger can stimulate your digestion.
Tip: Pack the fruit slices and a small sachet of cinnamon in reusable tins - ideal for the office or school so you always have a healthy snack to hand.
4. Afternoon tea ritual & yam break
Yam tea: Use yam powder (or dried yam slices) and brew with hot water. A spoonful of honey or a squeeze of lemon gives the tea a pleasant sweetness.
Why tea? A warm cup has a calming effect and consciously gives you a little time out.
Supplement tip: If you take your yam capsule in the morning or at lunchtime, afternoon tea is a great way to relax at the end of the day.
Tip: Add a hint of cinnamon or a little vanilla powder to the tea - this gives it a slightly spicy note reminiscent of cake.
How to integrate yams and vitamin C effortlessly
Breakfast check: Start your day with a breakfast that includes foods rich in vitamin C (e.g. berries, peppers or broccoli).
Meal planning: Set a day of the week on which you specifically try out yam recipes - so there's no time for excuses.
Snack stash: Keep a bowl of citrus fruits in sight and automatically grab them when you need a little energy boost.
Supplement tip: Store your yams and vitamin C products where you won't forget them, for example next to your breakfast bowl or near your teacup.
Frequently asked questions (FAQ): Everything you want to know about yams, vitamin C and the effects
Why should I get vitamin C daily from food and supplements?
Vitamin C (also known as ascorbic acid) is water-soluble and cannot be stored by the body. In phases when you have little time for fresh fruit and vegetables or are often tired, food is sometimes not enough. A vitamin C supplement can help to cover your vitamin C requirements, especially if your daily routine is stressful or you often catch colds in the fall and winter [1]. This gives your immune system a little protective shield in the morning.
What are the benefits of yam in capsule form in addition to the recipes?
Yam contains diosgenin, which is traditionally believed to gently support hormonal balance. If you notice that you are experiencing cycle problems or mood swings, a yam capsule, in addition to your yam dishes, can help to balance your natural rhythm a little [8]. Important: It is not a cure, but a useful herbal building block alongside a healthy lifestyle and varied diet.
How much vitamin C should I get from my diet every day?
The German Nutrition Society recommends 95 mg for women and 110 mg for men per day [9]. If you exercise regularly, eat little fruit and vegetables or have just had a cold, your vitamin C requirement may be higher. During such periods, some people take an additional vitamin C supplement to ensure that there is enough ascorbic acid in the body [4].
Is yam suitable for small children or pregnant women?
Young children and pregnant women should generally be careful with plant extracts. In food, for example yams as a vegetable, the tuber is harmless and healthier than many processed supplements. However, as a food supplement in capsule form, even in small quantities, pregnant women and young children should always talk to their doctor first to clarify whether wild yam is useful in their specific case [10].
Are there anti-inflammatory effects of vitamin C or yams?
Vitamin C acts as antioxidant protection by protecting your cells from attacks by free radicals and can therefore reduce inflammatory processes [1]. Yam is also traditionally associated with anti-inflammatory effects, mainly due to diosgenin. Scientific studies on this are not yet conclusive, but many people report that yams make them feel better during stressful periods [7].
What does yam taste like when I use it in recipes?
Yam (edible varieties) tastes mildly sweet to slightly earthy, somewhat similar to sweet potatoes, but more starchy [11]. It becomes pleasantly soft in baked vegetables and absorbs spices well. A wild yam extract in capsules, on the other hand, is almost tasteless - perfect if you don't like the taste and just want to use the plant-based ingredients instead.
How do I recognize a vitamin C deficiency?
A slight vitamin C deficiency often manifests itself in tiredness, increased susceptibility to infections and slower wound healing. A pronounced deficiency (scurvy) manifests itself in bleeding gums or skin changes, but this is very rare today [12]. If you have the feeling that you are constantly tired or your skin looks pale, a vitamin C supplement can help you to recharge your batteries and revitalize your skin.
What should I bear in mind when preparing yams in everyday life?
Yams are versatile and can be prepared almost like potatoes:
- Oven roasted: Cut into cubes, mix with olive oil, salt, pepper and rosemary, bake for about 25 minutes at 200 °C.
- Creamy puree: Boil, then season with a little plant milk and nutmeg to create a creamy puree.
- In a stew: Add to the vegetables in cubes to give the stew a wonderfully creamy consistency.
If you also take yam extract in capsule form, you will feel the herbal support that can round off your hormonal well-being without much effort.
Sources
[1] https://efsa.onlinelibrary.wiley.com/j.efsa.2010.1815
[2] https://www.mdpi.com/866
[3] https://pmc.ncbi.nlm.nih.gov/PMC5579659
[4] https://ods.od.nih.gov/VitaminC-HealthProfessional
[5] https://pmc.ncbi.nlm.nih.gov/PMC8783887
[6] https://pmc.ncbi.nlm.nih.gov/PMC9168095
[7] https://www.sciencedirect.com/diosgenin
[8] https://pubmed.ncbi.nlm.nih.gov/11428178
[9] https://www.dge.de/referenzwerte/vitamin-c
[10] https://www.mskcc.org/integrative-medicine/wild-yam
[11] https://pmc.ncbi.nlm.nih.gov/PMC7555206
[12] https://www.ncbi.nlm.nih.gov/NBK493187