How to Get More Vitamin C in Your Diet

This antioxidant is found in a variety of fruits and vegetables.The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes.Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.

Here are eight easy ways to work more fruits and veggies into your diet each day:

Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.Keep cut-up fruits and veggies on hand so they      are ready for a quick snack. 

1. Frozen fruit slices make a cool summer treat.

2. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.

3. Eat raw veggies with hummus, low-fat dips, and salsas.

4. Add fresh or frozen berries to muffins,pancakes, cereal, and salads.

5. Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack.

6. Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack.

The bottom line? "There is no one silver bullet vitamin, mineral, or nutrient," says Sandquist."It is all about the big picture. And eating a varied diet rich in all the nutrients is the best strategy for good health."Her advice: Take a daily multivitamin, because most people don't get enough of several nutrients.And if you want to combat  colds and flu, wash your hands more often.Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Good sources include: 

• Citrus fruit, such as oranges and orange juice

• Peppers

• Strawberries

• Blackcurrants

• Broccoli

• Brussels sprouts

• Potatoes

How much vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.You should be able to get all the vitamin C you need from your daily diet.Vitamin C cannot be stored in the body, so you need it in your diet every day.What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

• Stomach pain

• Diarrhoea

• Flatulence

These symptoms should disappear once you stop taking vitamin C supplements.What does the Department of Health and Social Care advise?You should be able to get all the vitamin C you need by eating a varied and balanced diet.If you take vitamin C supplements, do not take too much as this could be harmful.Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.