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Hello! Now that autumn and winter are just around the corner, many have asked me about the importance of Vitamin C for kids.
Autumn is one of my favorite seasons, I love colors, pumpkins, hot chocolate, leaves falling from trees, and feeling Christmas is coming up.
But it’s not all wonderful, we also welcome the flu, and this year we will also have Covid-19 around. However, one of the best ways to prevent these viruses is by increasing your vitamin C intake.
Why is vitamin C important in autumn and winter?
Vitamin C is one of the antioxidants that help us stay healthy and strengthen the immune system. It also contributes to iron absorption and maintaining a good bone structure. Studies have shown that daily amounts of vit. C may reduce the duration, severity, and frequency of flu. However, once symptoms appear, the effectiveness is not the same. So the key is to maintain optimal consumption before the undesirable flu.
How much vitamin C should I consume and how often?
Get vitamin C daily. When vitamin C intake is below recommended, infections may occur and this can lead to pneumonia, bronchitis, and ear infections. In addition to this vitamin, it is also important to increase the intake of vitamin D and Zinc in the fall and winter.
Here is the daily recommendation of vitamin C according to the age group:
|1-3 years||15 mg||15 mg|
|4-8 years||25 mg||25 mg|
|9-13 years old||45 mg||45 mg|
|14-18 years old||75 mg||65 mg|
|Adults||90 mg||75 mg|
In which foods can you find vitamin C?
Fruits and vegetables are the best source of vitamin C. When we talk about this vitamin, the first thing we think about is oranges. However, there are many foods that are a source of vitamin C, including:
- Red Peppers: 1/2 cup of red peppers contains 95 mg vitamin C, (158% of recommended daily value).
- Oranges: A medium orange contains 93 mg of vitamin C. (117% of daily value). Like oranges, orange juice is also a source of vitamin C, as 3/4 cup contains 97 mg of this vitamin.
- Guava: One of my favorite fruits, is also well known for its vitamin C source, providing 82 mg in 1/4 cup.
- Kiwi: A medium kiwi contains 64 mg vitamin C.
- Strawberries: This attractive fruit to the eye is also considered a source of vitamin C, as 1/2 cup provides 49 mg.
- We also find vitamin C in foods like broccoli, cauliflower, pineapple, lemon, tomato, potato, and spinach.
What about the supplementation of vitamin C for kids?
While increasing the intake of the foods listed above is the best way to optimize vitamin C, supplementation is sometimes necessary (e.g. children with poor appetite, low weight, or frequent and recurrent episodes of flu and infections). In my experience as a mom, I have had good results with supplementation, as we have managed to reduce the days of sickness during autumn and winter. Remember, it’s important to check with your pediatrician or nutritionist before supplementing.
This publication is not intended to replace medical or nutritional consultation.