Vitamins and age

1. Vitamin C
Why you need it: To make the protein collagen, which is required for forming healthy connective tissues and bone. Vitamin C also helps the body absorb iron and heal wounds. It is an important antioxidant, reducing the risk of heart disease and some cancers.
Recommended amount: 40mg per day for an adult woman
How to get it: Citrus fruits, blackcurrants, guavas, other tropical fruits and some vegetables are the richest sources of vitamin C. Milk provides this vitamin for people with very restrictive diets (those who eat mostly wholegrain cereals or who don't like fruit or veg). Potatoes are also an important source of this vitamin (although not rich in it) because they are a popular staple in the UK. Being water soluble, this vitamin is easily lost during cooking, so it's important to ensure you get an adequate amount of Vitamin C in your diet. The daily requirement can be met by eating 100g oranges or 20g blackcurrants or 450g boiled new potatoes.

Risks: Stress and smoking can lead to vitamin C being used up more quickly by the body. Deficiency can cause bleeding, particularly from small blood vessels under the skin and the gums; wounds also heal more slowly.

2. Vitamin D
Why you need it: For the absorption of calcium from the diet and maintaining healthy bones and teeth.
Recommended amount: 10mcg per day for adults over 50 years.
How to get it: There are few foods which contain significant amounts of this fat-soluble vitamin, so the most important source is from the sun via the action of UV light on the skin. Food sources include fortified margarine, oily fish, eggs, fortified breakfast cereals and meat or meat products. Because you can't measure how much Vitamin D you get via the sun, it's impossible to know exact food amounts that will help you meet the daily requirement. Eating foods from the above list, however, should ensure you get an adequate amount.

Dangers: Deficiency may be a problem for people who have a poor diet and for those who don't have adequate exposure to the sun. A deficiency can lead to pain, muscle weakness and osteomalacia.

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