MINIMUM DAILY NEED:
ESSENTIAL FOR: Healthy skin, bones and connective tissue, preventing infections, healing wounds and absorbing iron. WHAT THE EXPERTS SAY: “People with high stress need more vitamin C,” Dr Libby Weaver, nutritional biochemist and author of What Am I Supposed to Eat?, says. “That’s because the body uses it to produce stress hormones, and it will prioritise this before directing any to the other processes that vitamin C is responsible for. Also, we can’t store it, so we need to top it up every day.” SIGNS YOU’RE DEFICIENT: Bruising easily, bleeding gums, dry, scaly skin, nosebleeds and swollen joints. Severe deficiency results in scurvy. BOOST IT: Berries, citrus fruits, kiwi, tomatoes, capsicum and broccoli are good sources. OR TAKE: A daily supplement of 200-1000mg, as directed by a health expert. About 200mg a day will lower your risk of chronic disease, Weaver says.