The benefits of vitamin C
What can vitamin C do for your health?
How to get more vitamin C in your diet
"Good dietary sources of vitamin C are citrus and soft fruits, berries, leafy green vegetables, peppers, tomatoes and fruit juices," says Marie. "In the UK, we also get some of our vitamin C from potatoes."
But Alana reminds us that most of the vitamin C in potatoes is found just below the skin. "Most people throw this bit away," she says. "If you eat a boiled potato or baked potato, leave the skin on."
Here are eight easy ways to work more fruit and vegetables into your diet each day:
- Add pureed or grated fruit and vegetables to recipes for muffins, spaghetti Bolognese and soups.
- Keep cut-up fruit and vegetables on hand so they are ready for a quick snack. You can even package them in portion sizes - about 80 grams is a portion of your five a day.
- Frozen fruit slices make a cool summer treat.
- Include dark lettuce, tomatoes and shredded broccoli slaw on all your sandwiches and wraps.
- Eat raw vegetables with hummus, low-fat dips and salsas.
- Add fresh or frozen berries to muffins, scones, cereal and salads.
- Throw a handful of dried fruit on top of your cereal or in a bag with nuts for an easy snack.
- Enjoy a glass of vegetable juice as a filling and low- calorie mid-afternoon snack.
Overall, a varied diet rich in all the nutrients is the best strategy for good health.
If you are a smoker, you may also want to consider taking a vitamin C supplement as you might not get all the vitamin C you need from your diet alone.