Vitamins and minerals: Vitamins C and D
Vitamin C
RDA = 40 mg
Also known as: Ascorbic acid
What's it good for? It's brilliant for loads of things like protecting you from viruses and bugs, healing cuts, reducing cholesterol, boosting your immune system and it's also a natural laxative.
What happens if I don't get enough? A lack of Vitamin C causes tiredness, bleeding gums and slow healing wounds.
Where can I get it from? Oranges, lemon and lime, kiwi fruit, berries, tomatoes, cauliflower, sweet potatoes, broccoli, sprouts and peppers.
| Food | mg of vitamin B12 |
|---|---|
| 1 yellow pepper | 341.3 |
| 1 large orange | 97.9 |
| 3 florets of cauliflower | 23.9 |
| 1 cherry tomato | 2.2 |
Vitamin D
RDA = 5 micrograms - if you're pregnant, breastfeeding or elderly you'll need about double this. Speak to your doctor if you're worried.
Also known as: Sunshine vitamin - this is because we get most of our vitamin D from the sun.
What's it good for? It strengthens your bones and teeth. It can also slow down ageing.
What happens if I don't get enough? A lack of Vitamin D causes unhealthy teeth and weak bones.
Where can I get it from? Sunlight mainly but you can also get it from cod-liver oil, sardines, herring, salmon, tuna and milk.
| Food | mcg of vitamin B12 |
|---|---|
| Cod liver oil (tsp) | 15 |
| 1 oz of herring | 139 |
Read on: Vitamins E and K
Where next?
- See why vitamin D may help slow ageing
- Find out all about health conditions
- Get quick tips, recommended by goodtoknow users, on how to deal with your health problems
- Do you really need to see a doctor?
- Top tips for boosting your immune system
- Old wives' tales - which ones work?
- How well are you? Take our immune system quiz to find out
- Foods that are better than medicine
By Vicky Woollaston
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