10 smart foods: Tuna & Red peppers
9. Tuna
Best for B complex vitamins
A group of vitamins, including thiamine (B1), ribofl avin (B2), niacin (B3), pantothenic acid (B5), folic acid and B12. It helps calm nerves and fights sea sickness.
How much and how often?
18mg a day - just one small tin of tuna gives you a day's niacin.
Alternatives
Chicken breast, 1tbsp peanut butter.
10. Red pepper
Best for vitamin C
This vitamin is a serious source of antioxidants. And if you cut a finger, it will help the cut heal more quickly. It's often given as a supplement after an operation.
How much and how often?
40mg of vitamin C a day. You could eat three large potatoes to get enough for a day, but just half a red pepper does the trick.
Alternatives
2tbsp blackcurrants.
By Monica Grenfell
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