Vitamin C is one of the vitamins that people easily recognise; when we think of oranges we think of brightness and wellbeing. This is because vitamin C helps to keep cells healthy and protected from free radicals thought to cause aging, and also might help the body to absorb iron from food . It is known as an all rounder vitamin; helping to maintain healthy bones, teeth, and skin [1].

The main hurdle with vitamin C is that our bodies cannot store it, meaning that regular intake is necessary. As it is fat soluble, it can be stored for later use. If you are not a fan of oranges, vitamin c can be found in other fruit and vegetables we eat.

Citrus fruits:
There are a wide range of citrus fruits to snack on rather than oranges. These include:
• Lemons
• Limes
• Grapefruit
• Tangerines
Top tip: make a refreshing non-alcoholic summer drink by squeezing your preferred citrus fruit and topping with soda water, and a slice of lemon for effect.

Other fruit:
You can get your vitamin C from various other fruit, including:
• Kiwi fruit
• Strawberries
• Tomatoes
Top tip: slice and dice your favourite fruit to make a fruit salad and pour over orange juice. For an extra treat cover it in cream or yoghurt to make a refreshing summer snack.

It's not just fruit that contains vitamin C; vegetables are also great source of this, as well as other nutrients. If you are a vegetarian, you should have no problem getting Vitamin C in to your diet.
• Sweet potatoes
• White potatoes
• Broccoli
• Green peppers
Top tip: you can make a delicious carrot and sweet potato soup or a scrumptious vegetarian sweet potato curry. With only a few ingredients, this may work out more cost effective than your usual daily meal plans.

Other sources:
Sometimes getting fruit and vegetables into our diets can be difficult, either because we just don't like the taste, or due to busy lifestyles. Some people choose to take vitamin supplements including vitamin C capsules, tablets, and powder to make sure they get all the nutrients they need.

As adults, it is recommended by the FSA that we need around 40 mg per day of vitamin C in our daily diets1 so it is important that we use these sources mentioned to get the best intake that we can. However, researchers have also noted that taking 1000 mg or less of vitamin C supplements a day is unlikely to cause any harm, but anything over that is excessive.

[1] Food Standards Agency. (2010). Vitamin C.