Lucky for parents, vitamin C comes disguised as fruits kids like. Oranges, raspberries, blueberries, kiwi, cantaloupe and strawberries are all great sources. Here are suggestions for ensuring your kids get enough vitamin C.
Broil pink grapefruit topped with brown sugar for breakfast. Each half has 47mg of vitamin C, as much as a child needs for the day.
2
Pack sliced blood oranges into lunchboxes. Kids love to gross out their friends with these deep-scarlet oranges, and each one has 65mg.
3
Gulp down a strawberry smoothie after school. One-half cup of strawberries has 42mg.
4
Snack on sliced kiwi. Each one contains 75mg.
5
Crunch on strips of red or green bell peppers. One-half cup has 45mg.
6
Top fish fillets with tomato salsa and bake. One tomato has 22mg.
7
Feed brussels sprouts to your kids - if they'll eat them! One-half cup has 48mg of vitamin C.
8
Enjoy diced cantaloupe for dessert. One cup of cubed cantaloupe offers 68mg of vitamin C.
Tips & Warnings
The Recommended Dietary Allowances (RDA) for vitamin C, in milligrams (mg), are: infants 0 to 5 months, 30mg; infants 6 to 12 months, 35mg; children 1 to 3 years, 40mg; children 4 to 10 years, 45mg.
Vegetable sources of vitamin C include peppers, potatoes, tomatoes and asparagus.
Vitamin C is an antioxidant with lots of important functions. It helps with wound healing and formation of connective tissue.
Eating a food high in vitamin C with a meal increases the amount of iron absorbed from foods.
Kids turn up their noses at grapefruit or tomatoes? No problem. Just serve vitamin-C-rich foods every day and watch your children average enough over three to five days.
High doses of vitamin C from supplements can cause diarrhea.
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