Vitamin C is an essential component of a healthy diet for kids, many of who are notoriously choosy eaters. As a parent, you have to pick your battles, but focusing on your child’s vitamin C intake is important for healthy growth. Most of us know that vitamin C can be found in oranges, but there are many other sources as well!
Want to learn more about vitamin C foods for babies and children and how your child’s body uses this powerful antioxidant? Keep reading for an overview as well as some nutritional supplements that can help you ensure your child is hitting their recommended daily intake.
How Growing Bodies Use Vitamin C
Vitamin C is an important nutrient at every stage in life, but especially childhood. As your child grows, they rely on this essential antioxidant for healthy tissue growth. Young bodies also use this vitamin to repair red blood cells and heal from falls, scrapes, and bruises. Vitamin C also plays a role in strengthening your child’s immune system, keeping illness and infection at bay.
Wondering how much Vitamin C your child needs each day?
- Babies and Children ages 1-3 need at least 15 mg per day.
- Children aged 4-8 need 25 mg per day.
- Children aged 9-13 need 45 mg per day.
- Teens 14-18 need between 65 – 75 mg per day depending on gender, more for boys, less for girls.
5 Vitamin C Foods for Babies and Children
Here is a comprehensive list of foods designed to pack your child’s diet full of vitamin C.
While this tropical fruit isn’t a regular grocery item for most families, it is full of vitamin C. In fact, one guava contains more than 140% of your child’s daily dose.
Citrus fruits like oranges and grapefruits are well-liked by kids and a single serving can help them meet their vitamin C goals for the day.
Red, green, yellow, and orange bell peppers make for a tasty snack (especially when paired with ranch dressing) and contain more than 45 mg of vitamin C per ¼ cup.
Contrary to popular belief, not all kids hate broccoli. If your kid enjoys this cruciferous veggie, it’s a solid source of vitamin C, and makes for a crunchy snack.
Kiwi are easy to find at the grocery store and a welcome addition to any fruit salad. They’re all full of vitamin C, and each small kiwifruit contains more than 100% of your child’s daily needs.
Quality Vitamin C Supplements for Kids
Have a kid who’s not wild about many of the foods listed above? Then you may want to consider adding in a supplement to ensure adequate intake. Here are a few we recommend:
Vitamin Code Kids by Garden of Life
Looking for a chewable multi to ensure your child’s nutrient needs are being met? Vitamin Code Kids Chewable Multivitamin by Garden of Life contains 22 organic fruits and veggies to support healthy growth and development.
Chewable Vitamin C from DaVinci Labs
Vitamin C+ from Zhou Nutrition
Which vitamin C foods for babies and children do you regularly put on the menu? Share your secrets and recipes with us and other parents in the comments section below.