Although the use of supplements is more practical, food is a natural source of vitamin C for children and adults.
Therefore, it is very important to know which are the main ones to guarantee natural supplementation, especially for the little ones.
Therefore, in this article we will list 10 foods that are natural sources of vitamin C. See below:
What is vitamin C used for?
Vitamin C is an important micronutrient for the body in general. Some of its main functions are strengthening the immune system, collagen production and cell renewal, iron absorption, among others.
That is, the element is essential for maintaining health.
How Much Vitamin C Should a Child Consume?
The daily amounts of vitamin C should be determined by the pediatrician, as they may vary according to the child’s habits, age and nutritional needs.
See below values considered acceptable:
- 0 to 6 months: 40 mg.
- 6 to 12 months: 50 mg.
- 1 to 3 years: 15 mg.
- 4 to 8 years: 25 mg.
- 9 to 13 years: 45 mg.
10 Natural Sources of Vitamin C for Children.
Oranges , lemons , and other citrus fruits aren’t the only foods that are natural sources of vitamin C. You can find this nutrient in a variety of other fruits and vegetables , which can help provide variety in children’s diets.
See below some of the main sources of vitamin C and the values present in 100 grams of food.
1. Acerola – 941.1mg
Acerola is a tropical fruit with high amounts of vitamin C. With its slightly acidic taste , it may not be as pleasant for a child’s palate. Therefore, in addition to it in natural, it is possible to consume it as juice or in jellies .
In this case, consuming acerola helps to increase the body’s defenses and, in addition, the fruit contains small amounts of fiber , calcium , magnesium , phosphorus , potassium , selenium and vitamin A , with antioxidant action, bringing numerous benefits to the child’s health.
2. Cashew – 219.3mg
Cashew is a food rich in fiber and vitamin C and is usually consumed fresh or in the preparation of juices , sweets and ice cream .
In addition, cashew is a powerful source of phosphorus , magnesium , potassium , zinc , iron , copper and calcium . These nutrients help in boosting immunity and are beneficial for eyesight , bones and other body functions.
3. Papaya – 82.2mg
Papaya is a tasty fruit, rich in fiber and nutrients such as vitamin C and lycopene .
Because it is a food that children tend to accept easily, it is a great option to help replenish vitamin C for the little ones.
In addition to its benefits for immunity, papaya helps improve intestinal transit functions and decreases cholesterol and triglyceride levels in the blood.
4. Raw Yellow Bell Pepper – 201.4mg
Yellow bell pepper strengthens the immune system and contributes to the maintenance of healthy eyesight , due to its rich composition in vitamin C and A.
In addition, food also contributes to the formation of collagen , which helps in the good healing of the child.
5. Red Guava – 80.6mg
Guava can be consumed in juices , vitamins , sweets or jellies , making it an excellent option for functional, quick and nutritious food for children.
Recent research shows that the fruit is rich in vitamin C , lycopene , carotene and proteins , and has anti-inflammatory and antibacterial properties, in addition to preventing constipation.
6. Cooked Broccoli – 42mg
This vegetable, despite being one of the most rejected by children, has significant amounts of vitamins C , A , E and K , in addition to minerals such as manganese , calcium , and iron , essential nutrients to strengthen the immune system.
Among the many benefits of broccoli, we can mention that it improves brain function, reduces inflammation and strengthens the bones of the little ones.
7. Kiwi – 70.8mg
Kiwi is a fruit that has gained space in popular taste and its health benefits encourage its consumption even more.
The fruit has a high vitamin C content. That is, in addition to preventing colds and the flu, it helps young children’s bodies stay hydrated and aids to cell regeneration.
8. Mango Palmer – 65mg
Mango is a fruit that in addition to vitamin C has many other nutrients such as magnesium, potassium, polyphenols such as mangiferin, kaempferol and benzoic acid, fiber.
In addition, the fruit helps fight inflammation in the body and strengthen the immune system.
9. Strawberry – 63.6mg
Strawberry is one of the most beloved fruits for children and is a rich source of vitamin C , fiber , anthocyanins , ellagic acid , calcium , potassium , magnesium , zinc and vitamins B2 and B6 .
In addition to its contribution to immunity, the fruit acts to control cholesterol and has anti-inflammatory properties.
10. Watermelon – 6.1mg
One of the most beloved fruits for children, watermelon is rich in water, vitamin C and has important nutrients for the body such as calcium , magnesium , phosphorus , sodium and potassium .
As you can see, you don’t need large amounts of these foods to meet the daily vitamin C needs of little ones.
Therefore, seek the help of a nutritionist to maintain adequate nutrition and provide not only vitamin C, but all other nutrients needed by the child. In this case, the doctor can associate or suspend the use of vitamin supplements.
Furthermore, as we already know, a balanced diet contributes to the proper functioning of the entire organism, keeping your child healthy, strong and full of energy.
However, it is important to seek medical help and evaluation to perform the best nutrition for the little ones.