Vitamin C and Vitamin D have long been in the wellness spotlight - and rightly so. These powerhouse vitamins play a vital role in everything from supporting immunity and boosting energy to enhancing mood and overall well-being. Yet, despite their importance, low levels are surprisingly common, especially if your diet lacks the right balance of nutrient-rich foods.
In this article, Plenish Nutritionist Katie Morley explains exactly why these vitamins matter, what they do for the body, and how to make sure you’re getting enough of each.
Vitamin C
What is Vitamin C and why is it important?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for keeping our skin, bones and teeth healthy. Unlike most animals, humans can’t make vitamin C naturally, which means we need a daily intake through our diet. Fortunately, it’s found in a wide variety of fruits and vegetables - from citrus fruits to leafy greens - but if you’re not consistently eating these foods, supplements can help bridge the gap. It’s important to note that supplements should support, not replace, a balanced, nutrient-rich diet and healthy lifestyle.
Vitamin C is a key component in the body’s natural production of collagen - a protein essential for maintaining and repairing skin, bones, cartilage, ligaments, tendons, blood vessels and teeth. It also supports wound healing and keeps the immune system functioning properly. Without adequate vitamin C in the diet, collagen synthesis slows down, which, over time, can lead to a deficiency - affecting everything from skin health to energy levels.
Additionally, vitamin C is a powerful antioxidant that may help protect cells from damage caused by free radicals, which over time, may reduce inflammation in the body - a key factor in the development of many chronic diseases. Vitamin C aids in growth and development, particularly in children by facilitating the formation of bones, cartilage and teeth, while also helping with wound healing and improves iron absorption, contributing to better energy levels. For an on-the-go solution, consider our Ginger Immunity Juice Shot, packed with 100% of your daily intake of vitamin C in just one shot.
What foods contain Vitamin C?
Vitamin C is abundant in a wide variety of fruits and vegetables, making it even more important to aim for your 5-a-day! Foods rich in vitamin C include citrus fruits (oranges, lemons, limes, grapefruit), berries (blueberries, strawberries, cranberries), melon, kiwi fruit, vegetables (broccoli, spinach, cauliflower, cabbage, brussel sprouts), green and red pepperies, tomatoes and potatoes. However, cooking can reduce the vitamin C content by up to 70%, so try to eat fruits and vegetables fresh whenever possible, and opt for steaming instead of boiling to better preserve their vitamin C.
Vitamin D
What is Vitamin D and why is it important?
Vitamin D, often referred to as the ‘sunshine vitamin’ as we get most of ours from natural sunlight, is a fat-soluble nutrient essential for absorbing calcium from the food we eat to support healthy teeth and bones. It also helps regulate the amount of calcium and phosphorus in the body, contributing to muscle health.
Vitamin D plays a crucial role in maintaining strong bones and muscles, strengthening immune function and may also support mood, mental well-being, and blood sugar regulation.
Deficiency is particularly common in counties like the UK, where 1 in 6 adults and nearly 20% of children have vitamin D levels below the recommended range. This can lead to symptoms such as fatigue, muscle weakness and pain, bone pain, low moods and increased susceptibility to illness.
What foods contain Vitamin D?
As mentioned above, sunlight is the most effective source of vitamin D, since our skin naturally produces it when exposed to UV rays. However, for those following a plant-based diet, fortified plant drinks or mushrooms are good alternatives, mushrooms, like humans, can synthesize vitamin D when exposed to sunlight. Given the limited sunshine in the UK during the winter months (October to early March), dietary sources may not be enough to meet your daily needs, making supplementation (10µg per day) highly recommended. For a simple dose of vitamin D, try our Mango Sunshine Juice Shot - containing 100% of your daily intake in just one shot, or for the little ones, our Kids Mango or Berry shots also contain 100% of their daily requirement.