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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.

Reviewed on June 03, 2016

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