nutrition

Vitamin C

By Hanan Saleh

Paediatric Dietician


    Warning: file_get_contents(): php_network_getaddresses: getaddrinfo failed: Name or service not known in /home/kidshealthcom/public_html/wp-content/themes/enfold/single-nutritions.php on line 253

    Warning: file_get_contents(http://urls.api.twitter.com/1/urls/count.json?url=http://dev.kidshealth.com.au//top-ten-nutrients/vitamin-c/): failed to open stream: php_network_getaddresses: getaddrinfo failed: Name or service not known in /home/kidshealthcom/public_html/wp-content/themes/enfold/single-nutritions.php on line 253

Written By Hanan Saleh

As one of the Top 10 Nutrients required for kids health, Vitamin C helps to make collagen, a protein that the body needs to make healthy skin, blood, bones, cartilage, teeth and gums. It can also help fight off infections, and increases healing of cuts and burns by assisting blood to flow properly. It can also help increase your body’s absorption of iron from plant-based foods. Vitamin C is water-soluble, which means your body doesn’t make or store. It’s for this reason that we need a daily dose of Vitamin C rich foods.

How much do they need?

Most people can get enough vitamin C by eating a healthy diet.

Age RDI mg/day
Infants 0 to 6 months 30
7-12 months 75
1 to 3 years old 80
4 to 8 years old 130
Source: Nutrient Reference Values for Australia and New Zealand

Highest sources of Vitamin C per Serve?

The best food sources of Vitamin C include fruits such as papaya, pineapple, citrus, blackcurrants, guava and kiwi and vegetables like broccoli, yellow capsicum, kale & cauliflower.

FOOD SERVE SIZE VITAMIN C PER SERVE (mg)
Capsicum (yellow) ½ cup cooked 144
Broccoli ½ cup cooked 54
Snow peas ½ cup cooked 41
Cabbage, red ½ cup cooked 30
Sweet potato, with skin, cooked 1 medium with skin 86
Guava 1 fruit 206
Papaya ½ fruit 94
Kiwi fruit 1 fruit 84
Orange 1 medium 80
Lychee 10 69
Strawberries ½ cup 52
Pineapple ½ cup 45
Grapefruit ½ fruit 40
Rockmelon 1/2 cup 31
Fruit juice 250mL 124

Source:

2015 Food Standards Australia New Zealand food nutrient data base last accessed 18/7/15 http://www.foodstandards.gov.au
By Hanan Saleh 1 August 2015 references

Disclaimer: Always consult with your doctor for underlying illness. Before beginning dietary investigation, consult a dietician with an interest in food intolerance. Parents should exercise caution with vitamins and supplements and monitor their children’s intake of these and other foods to ensure that kids do not get too much of these nutrients. This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner. The development of this document is not influenced by commercial organisations.

  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

  • next review

    25.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

make a comment

0 comments

top 10 nutritions

  • nutrition

    Vitamin E

    By Hanan Saleh

    Vitamin E boosts the immune system and helps the body fight infection

    2 years ago | 0 shares
  • nutrition

    Vitamin D

    By Hanan Saleh

    Children need vitamin D for bone growth and development. It helps your

    2 years ago | 0 shares
  • nutrition

    Vitamin A

    By Hanan Saleh

    Vitamin A helps promote healthy eye function, maintains healthy skin a

    2 years ago | 0 shares
  • nutrition

    Iron

    By Hanan Saleh

    Iron is one of the Top 10 Nutrients required for Kids Health, Developm

    2 years ago | 0 shares
  • nutrition

    Potassium

    By Hanan Saleh

    Potassium is one of the Top 10 Nutrients for Kids Health and developme

    2 years ago | 0 shares
  • nutrition

    Essential Fats (EFA’s)

    By Hanan Saleh

    Essential Fats (EFA's) are one of the Top 10 Nutrients required for Ki

    2 years ago | 0 shares
  • nutrition

    Magnesium

    By Hanan Saleh

    Magnesium is one of the TOP 10 Nutrients required for Kids Health, dev

    2 years ago | 0 shares
  • nutrition

    Vitamin C

    By Hanan Saleh

    Vitamin C is one of the Top 10 Nutrients necessary for Kids health, d

    2 years ago | 0 shares
  • nutrition

    Zinc

    By Hanan Saleh

    Zinc is an essential mineral found in cells throughout the body. It is

    2 years ago | 0 shares
  • nutrition

    Calcium

    By Hanan Saleh

    As one of the Top 10 Nutrients required for kids health, Calcium is cr

    2 years ago | 0 shares

nutrition protocols for kids

  • nutrition

    Allergies

    By Dr Peter Eng

    These are adjuvant protocols. By following Nutrition Protocols extract

    2 years ago | 0 shares
  • nutrition

    ADHD

    By Dr Peter Eng

    ADHD is one of the most frequently diagnosed behavioural disorders in

    2 years ago | 0 shares
  • nutrition

    Asthma

    By Dr Peter Eng

    Asthma is a common medical condition that affects breathing. During an

    2 years ago | 0 shares
  • nutrition

    Learning Disabilities

    By Dr Peter Eng

    A Learning Disability is a degree of difficulty that a child may fa

    2 years ago | 0 shares
  • nutrition

    Constipation

    By Dr Peter Eng

    There are many causes for constipation in children. They may be drinki

    2 years ago | 0 shares
  • nutrition

    Infections

    By Dr Peter Eng

    A Common Infection is usually viral. Examples include sore throats, co

    2 years ago | 0 shares
  • nutrition

    Autism

    By Dr Peter Eng

    Specific nutrients may play a key role in managing autism and this is

    2 years ago | 0 shares
  • nutrition

    Anxiety

    By Dr Peter Eng

    Anxiety is a normal emotional response. It relates to feeling worried,

    2 years ago | 0 shares
  • nutrition

    Eczema

    By Dr Peter Eng

    Eczema is a common skin condition. It causes dry, itchy, red skin. It

    2 years ago | 0 shares

YOUR QUESTIONS ANSWERED - MEET THE EXPERTS VIEW ALL

Vitamin C

nutrition

Vitamin C is one of the Top 10 Nutrients necessary for Kids health, development and wellbeing. As well as repairing red blood cells, tissues and bones it strengthens blood vessels, reduces bruising from falls and keeps gums healthy. Vitamin C helps wounds heal faster and reduce infections. Vitamin C helps the body to absorb iron too.

 

 

By Evelyn Lewin 01.08.2015
references
  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

    1203450
  • next review

    25.08.2016

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

make a comment

0 comments

vitamin-c   rich Recipes

view more

top 10 nutrients

view more

nutrition protocols for kids

view more

MEET THE EXPERTS

view more