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Vitamins – The Benefits of Vitamin C


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Vitamin C – What is it & what does it do?

Vitamin C is a powerful antioxidant that is essential in our diets. It is an antioxidant vitamin that helps protect cells in our body and keep them healthy. Vitamins help maintain and support our skin, tendons, ligaments and blood vessels. It also assists with the healing of wounds and scar tissue.

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Sources found in fruit and veg

Citrus fruits are rich in Vitamin C but it can also be found within most fruits and vegetables such as:







Red and green peppers


Brussel sprouts


If you’re turning your nose up at brussel sprouts and other fruits and vegetables then you can also take vitamins in the form of supplements.


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8 Benefits Vitamin C has to your Health

Reduces the risk of chronic diseases

Lowers blood pressure

Lowers the risk of heart disease

Can reduce Blood Unic Acid levels and help prevent Gout Attacks

Improves the absorption of iron

Boosts immunity

Protects memory


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Sweet Potato & Black Bean Chilli

Recipe from: EatingWell Magazine

This recipe creates a healthy vegetarian meal full of vitamins that serves 4.


1 tablespoon & 2 teaspoons of extra-virgin olive oil

1 large sweet potato, peeled and diced

onion, diced

4 cloves of garlic, minced

2 tablespoons of ground cumin

half a teaspoon of ground chipotle chillies

quarter of a teaspoon of salt

2 and a half cups of water

2x 425g cans of rinsed black beans

396g of diced can tomatoes

4 teaspoons of lime juice

half a cup of chopped fresh cilantro


  1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Next, add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
  2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

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