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vitamin c

In order for your body to function healthy, you need to make sure you're consuming the right amount of essential vitamins in your everyday diet. 

And just so you know, your beloved chicken-and-broccoli Chinese take-away platter at 1.45am does not suffice!

So if you're not 100 percent SURE you're meeting your daily requirements of these vitamins; here's a list of red flags you need to look out for.


Signs you need:

Vitamin A

  • Dry eyes
  • Scaling skin
  • Dry hair
  • Poor night-time vision

Vitamin A encourages healthy cell production and heals wounds, as well as boosting your immune system.


Vitamin C

  • Impaired wound healing
  • Prone to bruising
  • Nosebleeds
  • Bleeding gums

Vitamin C has an antioxidant that protects against illnesses such as heart disease and asthma.


Vitamin D

  • Softened bones
  • Infectious to diseases like the flu

There are no clear signs of vitamin D deficiency, however, being out in the sunlight, eating enough almonds and fatty fish are certainly a great start.


Vitamin C is essential for maintaining good health including development of scar tissue. In fact, not getting enough of the vitamin can lead to anaemia, joint pain and infection. Female adults need about 75mg a day, although this depends on your age.

While there are plenty of supplements you can take with the vitamin, it is possible to get enough solely from consuming food.

However, when it comes to food, do you know which are the best sources?

Here are 20 foods you need to put into your diet to ensure you are getting enough vitamin C:

  1. Peppers
  2. Blueberries
  3. Figs
  4. Apple Watermelon
  5. Banana
  6. Guavas
  7. Cranberries
  8. Blackberries
  9. Mangos
  10. Kiwis
  11. Spinach
  12. Oranges – obviously!
  13. Tomatoes – we were surprised at this as well.
  14. Peas
  15. Broccoli
  16. Lemons
  17. Raspberries
  18. Pineapple
  19. Lime 
  20. Baked potatoes

As the weather forces us indoors, colds, infections and flus spread more rapidly. Since it seems like there is never going to be a let up in this horrendous weather, it’s important that you do all you can to prevent yourself from getting sick.

Increase your intake of vitamin-rich foods
Fruit and vegetables are the best way to ensure a healthy immune system.

Get lots of sleep
The more tired you are, the higher your risk of catching an infection.

Wash your hands
Keep a hand sanitiser on your desk or in your bag and use it as often as you can.

Enjoy plenty of vitamin C rich foods
Vitamin C can help reduce the symptoms of colds and flu. Eat plenty of Brussels sprouts, broccoli, sweet potatoes and fruits.

Have a cup of tea
Tea contains a group of antioxidants called catechins which help the levels of inflammation in the body.

Stay hydrated
Fluids help remove toxins from the body so try to consume at least three litres a day.

Now, go do your good deed of the day and spread these tips around…


As you know, breakfast is the most important meal of the day. The way we see it, a good brekkie sets the tone, so if you start your day off well, it will end well.

If you’re appetite isn’t the best when you wake up, get yourself a glass of lemon water – here’s why:

  • A cup of warm lemon water in the morning will help kick-start your digestive process for the day, making it easier for your body to flush out unwanted toxins.
  • The high level of vitamin C in lemons means it helps boost your immune system. If you’re fighting a flu or a cold, some warm lemon water should help keep it at bay.
  • The pectin fibre in lemons helps fight hunger cravings, so drinking warm water on a regular basis can help with weight loss.
  • Among all the health benefits of drinking warm lemon water, it can also raise your spirits. The mood enhancing properties in lemons mean you won’t have to spend your day feeling stressed out and anxious.