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As parents we try to make sure that our kids are eating balanced meals so that they stay healthy and strong. A huge part of their diet from an early age are veggies. Your child needs all the nutrients and vitamins that they can get in order to develop well, and vitamin C helps them do just that. It is also responsible for repairing red blood cells and boosting your little one’s immune system. This is why parents are intent on getting their kids to consume any vegetable that contains vitamin C. But just how much of it does your tiny tot need? Can one consume too much vitamin C? If you’re wondering how much of this magical vitamin your child needs to eat and how to make sure they’ve had their fill, then this is the article for you. Read on to know more!
How Much Vitamin C Kids And Toddlers Really Need
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Vitamin C must be an essential part of your child’s diet from the time they start to consume solid foods. It is vital for their health and development as it aids in repairing bones, tissues and red blood cells. It also helps in keeping your child’s gums healthy and strengthens their blood vessels so that they don’t bruise too badly when they play around and fall. Vitamin C helps heal cuts and wounds as well, and helps your baby’s body absorb iron from food. But this doesn’t mean that it’s all your child ever has to eat. In fact, toddlers from 1 to 3 only need to consume around 15 milligrams of Vitamin C daily. As they grow older, they can increase this to 25 milligrams when they reach the ages of 4 through 8.
The good thing about Vitamin C is that it is so readily prevalent in so many foods, that deficiencies are extremely rare. However, if your little one is particularly picky and refuses to eat any fruits and veggies, it may lead to a vitamin C deficiency. Some studies show that kids who are exposed to passive smoking often also will need a larger intake of vitamin C in order to repair the damage done to their cells. If you are concerned about your child’s vitamin intake, it’s time to call your pediatrician and ask them if their intake needs a little boost. Keep in mind that your child doesn’t have to consume a large quantity of vitamin C everyday. You can spread it out over a couple of days and they’ll still be totally fine. If you’re wondering what to feed your child to boost their vitamin C levels, don’t worry, we’ve got you covered.
1. Guavas
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This delightful pink or white-fleshed tropical fruit is native to South America and Mexico. But you might want to get a hold of them if your little one needs more vitamin C. Even a single guava can contain around 125 mg of vitamin C and it is rich in antioxidants as well. Besides, this fruit is a huge hit with kids, once you take out the seeds that is. This can be a little tricky which is why it’s best to blend the whole fruit and strain it to get a sweet refreshing juice that your kids can easily gulp down with no complaints.
2. Sweet Yellow Peppers
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If your child doesn’t have much of a sweet tooth and needs something a little more on the savory side, this is a great option. Large yellow peppers provide 342 mg of vitamin C so eating just a couple of pieces with the rest of their food will be more than enough for your little one. So, if they are craving something crunchy just chop up some yellow bell peppers and let them have at it. You could also steam them and blend them into a veggie puree. The possibilities are endless.
3. Strawberries and Tomatoes
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When you need more vitamin C, think red. Tomatoes and strawberries are your new best friend. Not only are these fruits versatile and easy to introduce into your kid’s diet, but most kids love them. All you need to do is chop them up and let your little one devour them or blend them into a nice summery drink. Even half a glass of this special combo will boost your baby’s vitamin C levels in no time.
Making sure that your tiny tot is eating well, eating enough and staying healthy may seem like a job all by itself. But making sure they get their dose of vitamin C cannot be easier. Now that you know what fruits and veggies to give your kids, you can make it a part of their regular diet so that they stay fit and fine!
Sources
- Environmental tobacco smoke and serum vitamin C levels in children, NCBI
- Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?, NHI
- Vitamin C and Immune Function, NCBI
