BLOG BY Rhiannon Lambert

How To Get Your Dose of Vitamin C in the Winter Months

Vitamin C, we all know about it and that we need it to function optimally but how many of us are actually getting the required quantities? 

Unlike some vitamins, Vitamin C is an essential vitamin which means that the body is not able to produce it. One thing that is important to remember is that Vitamin C cannot be stored in the body, as a result you need to be getting sources of it into your diet each day. Therefore, it is important that we are getting enough of this vitamin from our diet – the suggested amount for adults per day is 40mg, 50mg for pregnant women and 25-35mg for children. For example, one portion of red peppers contains 110mg, while 100g of kiwis contains around 92mg but the Zespri SunGold kiwis contain just over 160g of Vitamin C per 100g! 

Where to get Vitamin C from especially during the winter months

As I always say, strive to get a balanced diet with each food group incorporated into your meal. Our diets will have a bigger impact on our Vitamin C levels that supplements so I strongly advise that you focus on the foods that we are eating. As always try and get at least 5 portions of fruit and vegetables each day into your diet, these items will also be the best sources of Vitamin C. Good food sources of Vitamin C include: 


·Citrus fruits





·Brussel sprouts 


Now, we all know about green kiwis, but there are golden kiwis too, which are rich in Vitamin C and are one of the best sources among fruit and vegetables. The Zespri SunGold kiwifruit contains more than three times the amount of vitamin C found in oranges! Just one Zespri kiwifruit a day provides you with your daily requirement.

Not only are Zespri SunGold a powerhouse for Vitamin C they are packed full of nutrients, minerals and fibre. These golden beauties are a delicious and healthy fruit to incorporate into your diet. Interestingly, they are four times more nutrient rich than blueberries as well as having a low GI, which means that it provides a slower and more sustained release of energy - keeping you going for longer. 

One thing that so many of us are not getting enough of is fibre - we should be aiming to get 30g each day into our diet. These glorious kiwis actually contain the same amount of fibre as two Weetabix’s, this is due to the fact that you can actually eat the skin from the SunGold kiwis.  

What is the importance of Vitamin C? 

Vitamin C is a powerful water-soluble antioxidant that plays a crucial role in our overall health and wellbeing. Some of the important functions that it includes are; cell protection, maintaining healthy skin, blood vessels, bones and cartilage as well as supporting with wounds[1]. 

One benefit of taking Vitamin C that is widely known is to boost your immunity[2]. Firstly, it helps promote the production of white blood cells, which can help fight off infections and protect damage from free radicals[3]. In turn this allows the white blood cells to function more effectively and protects lymphocytes from mutations to the chromosomes[4].

Ultimately, we should all be able to achieve the daily recommended intake of 40mg of Vitamin C at any time of the year through a balanced and varied diet, with fruit and vegetables being the best sources. It is important that you do achieve the required daily dose of Vitamin C as it is crucial nutrient for protecting the body and supporting our overall health. So on your next supermarket visit, why not add a couple of SunGold kiwis to your shop, bringing some golden goodness and bountiful nutrients in to your diet. 


1. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/




This is part of a paid partnership with Zespri SunGold kiwifruits // @zespri_kiwi_uk

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