Vitamin C is commonly called the antioxidant vitamin. This is because it is important in helping to protect our cells from the damage caused by free radicals. Vitamin C helps to support the immune system, as well as helping our bodies to make collagen, and assisting with the absorption of iron. It is necessary for the growth, development and repair of all body tissues - this is why it is so important for us to get enough. The current NRV recommendations for the UK is 80mg.
Vitamin C is a water-soluble vitamin, which means any leftover leaves the body through our urine. The body cannot store vitamin C which is why we need to ensure our daily consumption of this vitamin is adequate. If you’re consistently eating a diet rich in fruits and vegetables you are probably getting enough, but if you are not certain here are some of the best known food sources you can add to your daily menu, to help you optimise your intake:
Oranges - Probably the most famous and well-known source of Vitamin C, and widely eaten, just a daily glass of orange juice can help you top up your Vitamin C levels. Other citrus fruits such as grapefruits, mandarins or limes are also good sources to help meet your vitamin C needs.
Broccoli - This low calorie and nutritious cruciferous vegetable contains approximately 89mg of Vitamin C per 100g.
Kiwi Fruit - A medium kiwi contains approximately 71mg of Vitamin C which is almost 90% of your daily recommended intake. This fuzzy fruit contains plenty of fibre, and is also rich in potassium as well as other antioxidants; flavonoids and carotenoids. Most people remove the skin but even this can be eaten for extra nutrients and fibre.
Strawberries – These low calorie, fibre rich bright red berries are a great way to increase your Vitamin C intake. Deliciously sweet fruits, they can make part of a healthy breakfast, or simple dessert to follow a meal.
Peppers – Red sweet peppers have a mild flavour, are low calorie, and make a great addition to salads.
Tomatoes – Low calorie, with a high water content, tomatoes can be a good source of Vitamin C. A medium tomato can contain approximately 25% of your recommended daily intake. If you concentrate them and drink a glass of tomato juice then you can increase your Vitamin C even more. Tomatoes also contain lycopene, an antioxidant that studies have shown can be good for your heart¹.
Potatoes - A well-known source of potassium but many people don’t realise that they are also high in Vitamin C. They are a great way to add fibre to your diet too, especially if you eat them with the skin on. A really versatile ingredient that can be served many ways – you roast them, chip them or mash them for instance. A baked potato also makes a quick and easy meal, where you can add many healthy toppings.
For some people supplementation may be a beneficial option, and a sure way to increase and ensure your daily Vitamin C intake meets optimum levels. We all know life can be chaotic at times and it’s not always easy to stay consistent with your dietary habits and everyday intake of Vitamins. Because Vitamin C is water soluble and needs to be consumed everyday then food supplements can prove valuable. Our 500mg Vitamin C capsules contain Bioflavonoids; a class of antioxidants that work to enhance the action of Vitamin C and can prove a valuable addition to daily diets. For those looking for a convenient way to take higher does of Vitamin C then ascorbic acid powder is also available and is suitable to mix with water or fruit juice. We know that a diet rich in Vitamin C is a vital step towards good health and preventing disease.
For further product information and to browse our other available vitamins, minerals and health food supplements visit www.hellenia.co.uk
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