What vitamin C does
Vitamin C is an antioxidant, needed to make collagen for skin, gums and blood vessels, and it supports the immune system. It also greatly increases how much iron you absorb from plant foods.
How much
Adults need about 75–110 mg a day — one kiwi or orange goes a long way.
Plant sources
Kiwis, red peppers, citrus fruit, papaya, guava, strawberries, broccoli, Brussels sprouts, kale and potatoes.
How many portions of each food would cover a day's vitamin C?
Tips
- Vitamin C is destroyed by heat and water — eat some fruit and veg raw, and steam rather than boil.
- Add a vitamin C food to iron-rich meals (Pair iron with vitamin C).