Many people know the importance of a balanced diet but it isn't always something we follow. A new study has revealed a concerning shortage of vitamin C across the UK.
Figures revealed nearly a quarter of adults and teens, and one in 10 children are failing to get sufficient of this vital nutrient. However with its crucial role in boosting immunity and protecting body cells, it's clear we need to start making smarter food choices.
Frive’s expert nutritionist Sophie Trotman, says there are several ways of boosting your intake - including one popular fruit. Cherry tomatoes cost just 69p for a pack at Aldi and are packed with nutritional value.
Sophie says: "Vitamin C is an essential nutrient with multiple benefits, including maintaining healthy skin, blood vessels, bones, and aiding in wound healing. Unfortunately, our increasing reliance on vitamin deprived ultra-processed foods means we’re missing out on these crucial vitamins."
She added: "Proper nutrition isn’t about extremes. It’s about eating well, consistently, and making choices that work for you long-term."
How to boost your vitamin C intake naturally?
Sophie has some simple, expert-approved tips. She says:
Eat the rainbow – Include a variety of colourful fruits and vegetables in your meals. From citrus fruits and strawberries, to bell peppers and broccoli, vitamin C is found in an array of sources.
Limit heat exposure – Avoid overcooking or boiling your veggies, as vitamin C is sensitive to high temperatures. Keep some produce raw, or lightly steam to retain the nutrients.
Snack smart – Munch on vitamin C-rich snacks like cherry tomatoes or bell peppers between meals to boost your intake.
Sip it – If eating your vitamin C isn’t your thing, try smoothies or juices like orange, mixed fruit, or tomato juice for an easy, refreshing option.
According to the NHS Vitamin C, also known as ascorbic acid, has several important functions. These include:
- helping to protect cells and keeping them healthy
- maintaining healthy skin, blood vessels, bones and cartilage
- helping with wound healing
Lack of vitamin C can lead to scurvy.
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 which you should be able to get from your daily diet. Vitamin C cannot be stored in the body, so you need it in your diet every day.
Frive says a well-balanced diet rich in vitamin C can be easy to achieve with a bit of planning. It has nutritionist-designed meal plans offering a simple, stress-free way to ensure you get all the nutrients you need, without the hassle of calorie counting or restrictive diets. For more information, or to get started with Frive’s meal plans, visit www.frive.co.uk
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