19 Best Vitamin C Foods for Kids (+ Benefits, Daily Needs)
December 3, 2024
Learn about vitamin C for kids, including how much is needed and where to find it in food.
Winter is a great time of year to write a post about vitamin C and vitamin C-rich foods for kids.
As I fight my ‘going on 3 week’ winter cold (which has turned into a sinus infection…why do these illnesses hit at the most busy time of the year?!), I am reassessing the amount of Vitamin C I get in my diet (and whether I need vitamin C supplements).
Not only is this vitamin important for me, it’s important for my children, too.
As a pediatric dietitian and mom, I know Vitamin C is an essential nutrient associated with preventing illness and supporting our bodies’ immune function.
I can’t tell you how many times I hear people saying, “Take Vitamin C for that cold!”
But this water-soluble vitamin has other important roles within the body.
It helps with the absorption of iron from foods, acts as a powerful antioxidant, providing free radicals to protect cells from oxidative stress, helps the body avoid bruising, heals wounds (wound healing) and keeps your gums healthy. It also is also an important nutrient in the production of collagen (the connective tissues that holds everything together).
Vitamin C foods should be consumed daily, as this nutrient is water-soluble and not stored in the body.
How Much Vitamin C do Kids and Toddlers Need?
The Dietary Reference Intakes (DRI) provides the following recommended amount for children:
- 0-6 months: 40 mg of vitamin C/day
- 7-12 months: 50 mg/day
- 1-3 years: 15 mg/day
- 4-8 years: 25 mg/day
- 9-13 years: 45 mg/day
- 14-18 year males: 75 mg/day
- 14-18 year females: 65 mg/day
Large doses of dietary supplements of Vitamin C, although not usually toxic because they are water-soluble, can cause some unpleasant side effects such as stomach upset, diarrhea, and kidney stones.
Can Vitamin C Be Toxic for Children?
Vitamin and mineral supplements should always be used with caution, particularly with children.
The safe upper limit for vitamin C varies by age and is lower than that recommended for adults (2000 mg/day).
Take caution when supplementing Vitamin C in children and avoid exceeding these vitamin C intake limits:
- 1-3 years: 400 mg/day
- 4-8 years: 650 mg/day
- 9-13 years: 1200 mg/day
- 14-18 years: 1800 mg/day
The upper limit of Vitamin C in infants under one year of age is not known.
Vitamin C Foods for Kids
Many people know that Vitamin C is found in citrus fruits,, like oranges and orange juice, and other fresh fruits and vegetables. Many plant-based foods contain vitamin C.
It is also found in many other foods that can add vitamins, nutrients, and fiber to your child’s diet.
Did you know that broccoli has more vitamin C than grapefruit?
Some of the best sources of vitamin C are red peppers, berries, melons, potatoes, papaya, guava, tomatoes, and green leafy vegetables.
Ascorbic Acid Aids Absorption of Iron and Other Nutrients
Pairing vitamin C foods with other iron-containing and folate foods, helps little bodies absorb these nutrients better.
This is good news, considering iron is the most common nutrient deficiency among children.
Parents should be aware of other sources of Vitamin C, such as beverages fortified with vitamins. These add to the overall intake of and may not be appropriate for little ones, due to fortification.
The easiest way to ensure adequate vitamin C for kids is to get the daily recommended servings of fruits and vegetables.
Choosing natural whole foods over fortified foods and beverages is best.
19 of the Best Vitamin C Foods for Kids
The following items are some of the richest vitamin C foods you can offer your child:
- citrus fruits such as oranges, clementine, grapefruit, lemon and lemon juice, and lime
- bell peppers, like green peppers
- papaya
- kiwi fruit
- strawberries
- broccoli
- cantaloupe
- guava
- tomatoes
- Brussel sprouts
- cabbage
- cauliflower
- white potatoes and sweet potatoes
Vitamin C Foods for Babies
Babies who are breastfed and/or bottle-fed in the first 6 months of life will obtain their vitamin C from these sources.
At 6 months, when solid foods begin, vitamin C will start to come from the foods you offer.
Fruits and vegetables will help your baby get enough vitamin C in their diet and reap the health benefits.
Some babies may have a hard time with vitamin C-rich fruits like citrus because they tend to be acidic foods and can irritate the skin. Stick with milder forms, like cauliflower, potatoes, or broccoli in the beginning and consider applying a skin ointment, like Aquafor, to protect it.
Always modify the foods you offer your baby to match their eating skills!
Need More Help with Nutrients for Children?
Learn more about these essential nutrients:
Resources
- Check out our booklets, workshops and classes for more help, especially our guide, The 7 Essential Nutrients for Kids.
- Kids Thrive at Every Size: How to Nourish You Big, Small, or In-Between Child for a Lifetime of Health and Happiness
Jill Castle, MS, RD
I like empowering parents to help their children and teens thrive at every size with realistic advice centered on healthful habits around food, feeding, nutrition and health behaviors. As a pediatric dietitian and author, my goal is to share strategies and realistic advice to help you raise a healthy and happy child through my articles and podcast.