Easy Ways to Boost Vitamin C for Kids
*Disclaimer: this article is not meant to be individual medical/nutrition advice but for education purposes only. Each child’s nutritional needs are different.
How much Vitamin C do kids need?
Vitamin C is present naturally in many foods. It’s found in the highest quantities in fruit and vegetables, which means that a sweet fruit and veg lovin’ kid will have no trouble getting enough vitamin C. In fact, it doesn’t take all that much vitamin C for kids to reach their dietary requirement.
But there are a few things to keep in mind:
1. Our body can’t make its own vitamin C.
2. Our body isn’t good at storing vitamin C.
3. Vitamin C is often found in foods that are not nutritionally balanced. For example, fruit does not contain much protein or fat.
So, it’s important to get a couple sources of vitamin C each day AND to make sure to pair it with foods that have protein, fat and other important nutrients for whole body growth and brain development.
4. Vitamin C is a little bit sneaky. It can be destroyed by heat or leached out in cooking water. Don’t worry, many of the yummiest ways to eat/cook food, will retain much of the vitamin C. Try to eat fruit/vegetables raw, or try stir-frying, roasting or steaming quickly/blanch.
*Note that more is not always better. Excessive vitamin C will not be absorbed, and you will just pee it out. Because your body is smart.
This article will help you understand the important role Vitamin C plays in babies and toddlers' development and give you easy ways to get the right amount of Vitamin C for kids!
Why does vitamin C matter?
Vitamin C has a few important jobs that help keep children healthy. It acts as an antioxidant, which means that it protects cells from damage. It teams up with vitamin E to support the immune system as well.
It also helps keep gums healthy and is involved in the production of collagen and connective tissue. As children grow and build a strong body, they need a daily source of vitamin C because the body does not store it well. As parents, we know all too well that kids can be clumsy and seem to find all the tripping hazards. Vitamin C plays a role in healing skin wounds. Keep in mind that it needs to be from dietary/oral supplement sources, not topical creams. Topical vitamin C typically does not penetrate the skin to help with wound healing (1).
Vitamin C is a true team player. When paired with a plant-based food source of iron (called non-heme iron), it steps in to help the body absorb that iron. The body is not great at absorbing non-heme iron on its own. Interestingly, vitamin C works best when eaten along with the dietary non-heme iron at a single meal, not when taken in a daily supplement for example (2).
5 easy food pairings to boost vitamin C for kids’ meals
Red Pepper
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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This sweet and tangy source of vitamin C helps the body absorb the iron found in plant-based foods (called non-heme iron). Pair them together for a boost of nutrition. Its mild flavor makes it easy to add to other foods for a hit of calcium (and protein too!)
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¼ cup raw red pepper =45mg
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Cerebelly Sweet Potato Pinto Bean Chicken Bone Broth puree (a source of non-heme iron) In a bowl, add 2 tbsp cooked red pepper to Cerebelly puree, mix it up and warm, serve in bowl with spoon. |
Fresh squeeze of an orange
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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No need to buy packaged orange juice if you don’t want to. You can give a little squeeze of a medium orange and voila, vitamin C for your kiddo! |
1 oz freshly squeezed juice from an orange =10 mg |
Plain yogurt Forget added sugars…try adding a squeeze of juice from an orange over top a bowl of yogurt. This citrusy fresh twist can’t be beat. |
Kiwi
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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Did you know that just ½ a kiwi (3 slices or so) has all the vitamin C kids need in a day? |
½ kiwi =30 mg |
Simply slice kiwi and pair it with a Cerebelly Smart Bar for a balanced snack that will fill that hungry toddler tummy. |
Broccoli
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Fun Fact |
How much calcium does it give |
Pairs well with… |
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Surprisingly rich in vitamin C, this versatile veg goes well with so many kid approved foods. |
¼ cup cooked broccoli =25 mg |
Pasta sauce Roast or steam broccoli head. Once cooked, toss into a food processor and blend for a few seconds. Mix into any pasta sauce and serve on favorite noodles. |
Strawberries
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Why |
How much calcium does it give |
Pairs well with… |
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Fresh or frozen, whatever is available for the season. Frozen fruit is less expensive and can be enjoyed all year round. Freezing fruit only slightly decreases the vitamin C, so it’s still a great source.
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2 medium size fresh strawberries =14mg 2 medium size frozen strawberries =9mg
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-Whole grain cereal -Crumbled Cerebelly Strawberry Beet Smart Bar -Milk For a hearty breakfast that is full of fiber, vit C, protein, fat, and 16 nutrients required for brain development. Try adding chopped strawberries to a crumbled Cerebelly Strawberry Beet Smart Bar, and top with cold milk.
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Vitamin C requirements for kids (based on age)*
**Dietary Reference Intake (DRI)
References:
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Pullar M et al. The Roles of Vitamin C in Skin Health. Nutrients. Vol 9 (8) 2017. https://www.mdpi.com/2072-6643/9/8/866
- Cook. JD, Reddy, MB. Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet. Am J Clin Nutr. Vol 73 (1). 2001. https://doi.org/10.1093/ajcn/73.1.93
About
the author
Stacey Segal BScA, MSc, RD
Stacey is a pediatric dietitian and a mom of two little eaters. Her career has been dedicated to nourishing babies, toddlers and kids. She’s a staff dietitian at The Hospital for Sick Children, Toronto, specializing in neuroscience. Stacey is also the founder of the Prenatal and Pediatric Nutrition Clinic at GSH Medical, and a nutrition writer for AboutKidsHealth website. Being a mom herself, she has experienced the challenges that come with feeding kids. She’s passionate about helping families raise well nourished kids right from the start!
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