Foods To Boost Your Vitamin C

We all need a daily dose of this nutrient, here are some simple ways to get yours

- Rose Goodman

Do you feel as if you’re constantly fighting off colds or have aching joints? Maybe you suffer with poor sleep and lack of energy? You might be slightly deficient in vitamin C. This essential nutrient is an antioxidant that helps with boosting your immunity and bone health and maintaining healthy skin. However, you don’t have to rely on supplements to get your daily intake, as you can absorb it through food. Our expert Rob Hobson, nutritionist for Healthspan UK, reveals how you can get more in your diet.

WHY DO WE NEED VITAMIN C?

It has a variety of important roles in the body and one of the most common is aiding immunity. ‘This nutrient helps to suppress the activation of viral genes to protect against colds, while also mopping up inflammatory chemicals to improve symptoms,’ says Rob.

‘Vitamin C is also essential for maintaining healthy skin as it helps to make collagen, a structural protein that offers elasticity for supple skin.’ Collagen is found in other connective tissues in the body too, including cartilage, which helps to protect joints. Studies* have also shown that those with greater concentrations of vitamin C record having better sleep. Additionally, those who got their recommended EU nutrient reference value (NRV) of 0.08g per day were more resilient to the impact of occasional sleepless nights.

How can we boost the vitamin C content of our food?

Vitamin C is sensitive to light and heat as well as being water soluble, which means it can easily leach out of foods such as vegetables and potatoes, so it needs to be replenished regularly from the diet to ensure good levels.

Try Rob’s five tips for getting the most out of your meals.