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Healthy Eating & Vitamin C

Vitamin C

Vitamin C is a water-soluble vitamin that cannot be stored by the body because it is eliminated in urine (which is the nice scientific way of saying you get rid of it when you wee!). We need a continuous daily supply of vitamin C and the recommended daily amount is 60mgs.

It is an anti-oxidant that neutralises potentially damaging free radicals in the body. It is found in most fresh fruit and vegetables, but levels of vitamin C decrease during storage and it is destroyed by cooking, so aim to eat your 5-a-day portions of raw fruit and vegetables every day. Vitamin C is particularly useful for vegetarians because it aids in the absorption of non-heme iron from plant sources.

What can vitamin C do for me?

  • Boost the immune system
  • Maintain healthy skin
  • Speed up the healing process
  • Neutralize pollutants in the body

What indicates a deficiency of vitamin C?

  • Scurvy (in extreme cases)
  • Dry skin and scalp
  • Irritability
  • Broken thread veins
  • Bleeding gums

Who particularly needs vitamin C?

  • People recovering from an illness
  • Over 55s
  • People who drink and smoke heavily

Foods rich in Vitamin C

Food Serving size Cals Amount GDA (%)
Oranges 160g 59 85.2 mg 142 %
Grapefruit 80g 24 27.5 mg 45 %
Broccoli 110g 26 46.2 mg 77 %
Cauliflower 90g 25 39.8 mg 66 %
Strawberries 100g 27 58.8 mg 98 %
Brussels sprouts 60g 21 37.2 mg 62 %
Spinach 90g 17 8.8 mg 15 %

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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