Quick Guide to Vitamins Part 2

This page is for information on vitamins C, D and E. Part 1 is for Vitamins A and B

Vitamin C

Vitamin C is perhaps the best known of all vitamins.  It is water soluble so we need a steady supply of it to survive.  In the past sailors on long voyages would often take supplies of fruit with them to prevent scurvy, caused by lack of Vitamin C. This fruit was often citrus fruit like limes, high in vitamin C or fruit with tough skins that kept well, like pomegranates. This is why the American’s often refer to the English as Limeys and arguably why the Australians sometimes call us Poms short for pomegranates. 

Sources of Vitamin C

Citrus Fruits – Oranges*, Lemons, Limes, Grapefruit*
Berries – Raspberries, Blackberries, Blackcurrants*, Strawberries*
Other Fruit – Kiwi Fruit *, Mango, Banana
Vegetables – Red, Green and Yellow Peppers*, Cabbage, Cauliflower, Broccoli              
Dairy – Small amounts in milk, higher in breast milk

How Much is Needed?

A 100g of the fruit or vegetables above vegetables marked * will give you more than your recommended daily intake of vitamin C.   This illustrates that the amount of vitamin C needed daily is relatively low and a steady supply of fresh fruit and vegetables should supply an adequate intake.

To put that into figures the average intake of vitamin C in the UK is 60mg for men and women and the recommended amount is only 35-40mg. 

Very large amounts of vitamin C can give you diarrhoea so any tablets higher than 1000mg should only be taken with caution.    

Vitamin D

 The skin can make vitamin D from sunlight this is why schoolchildren are made to play outside throughout the year.  Vitamin D is needed for healthy bones and lack of it can cause a condition known as rickets.  Rickets is a disease which causes bones to grow weak and deformed. It was widespread in the country 100 years ago where people had poorer diets. It was especially bad in Northern England and Scotland where there is much less sunlight during the winter and therefore much less vitamin D. 

Sources of Vitamin D

Sunlight
Dairy - Low Fat Margarine (fortified), Eggs, Milk Powder
Fish - Herrings, Kippers and Mackerel
Cornflakes and other cereals (when fortified)
Sometimes Fortified in Soya Products such as Soya milk
Oyster mushrooms also contain some vitamin D.

How Much is Needed?

There are no real guidelines to how much vitamin D is need as most of it is obtained through sunlight.  However some vegans and vegetarians may consider either supplementing with vitamin D in the winter months or eating more foods fortified with vitamin D.

Vitamin E

 Like vitamins A and C Vitamin E is an antioxidant vitamin.  This means it helps clear the body of dangerous compounds known as free radicals which are found in, amongst other things cigarettes and alcohol.  A build up of these free radicals can cause serious damage to the body including the formation of certain cancers.  Luckily it is found in many different foods and in the UK at least deficiencies are rare. It is a fat soluble vitamin and it can be stored in the body. The best sources of vitamin E are vegetable oils, nuts and seeds.  It is also found in cereal products, egg yolks and although quite high in avocados it is low in most other fruits and vegetables and in meat.