Vitamin C In Children

Key points about vitamin C in children

• tamariki (children) need vitamin C every day for healthy skin, gums and immunity
• vitamin C helps the body absorb iron from food
• most tamariki can meet their needs by eating fruits and vegetables daily
• vitamin C deficiency is rare in New Zealand but can happen in tamariki with very limited diets
• you can increase vitamin C in your child’s diet with small changes to what they eat
• see a health professional if you are worried about your child’s eating

What is vitamin C and why do children need it?

Vitamin C is an essential nutrient. Your child’s body cannot make it or store very much, so they need vitamin-C-rich foods every day.

Vitamin C supports:

• healthy skin, gums, and connective tissue
• healing from cuts and scrapes
• fighting infections
• absorbing iron from food
• keeping blood vessels healthy
• steady growth

Most tamariki get enough vitamin C from the fruits and vegetables they eat each day.

Vitamin C deficiency

Vitamin C deficiency happens when the body does not get enough vitamin C over many weeks. Severe deficiency leads to scurvy, which is rare in Aotearoa New Zealand.

Symptoms of vitamin C deficiency can include:

• tiredness or low energy
• irritability
• sore, swollen, or bleeding gums
• slow healing of cuts
• easy bruising
• sore legs or joints
• low appetite
• slower growth

Symptoms develop slowly. See a health professional if you have concerns about how much vitamin C your child is having. 

Children at higher risk of vitamin C deficiency

A child may be more at risk of vitamin C deficiency if they:

• eat very few fruits or vegetables
• have a chronic health condition that affects appetite or nutrition
• have significant feeding difficulties or avoid entire food groups

How much vitamin C children need each day

These recommendations are set at the level needed to prevent vitamin C deficiency. Tamariki benefit from eating more vitamin C-rich foods than the minimum amount. Many tamariki reach these levels by eating some servings of fruit and vegetables each day.

Recommended daily intake of vitamin C (mg/day)

• 1 to 3 year olds - 35 mg per day
• 4 to 8 year olds - 35 mg per day
• 9 to 13 year olds - 40 mg per day
• 14 to 18 year olds - 40 mg per day

Foods rich in vitamin C

Adding vitamin-C-rich fruits and veggies to your child’s diet is the best way to help them meet their daily needs. Even small amounts of these foods can make a big difference.

Fresh, frozen and some canned fruit and vegetables are good options.

High-vitamin-C foods include:

• gold kiwifruit (140 mg per 1 medium kiwifruit)
• green kiwifruit (81 mg per 1 medium kiwifruit)
• red capsicum (55 mg per ¼ capsicum)
• broccoli (43 mg per ½ cup cooked)
• orange (42 mg per ½ medium orange)
• strawberries (36 mg per 5 strawberries)
• pineapple (28 mg per 1 slice)
• mandarin (16 mg per 1 mandarin)

Vitamin C is also found in smaller amounts in:

• red kumara (18 mg per 75 g cooked)
• pumpkin (11 mg per ½ cup / 112 g cooked)
• peas (10 mg per ½ cup / 80 g cooked)
• watermelon (8 mg per ½ cup / 76 g)
• tomatoes (7 mg per ½ tomato / 60 g)
• potatoes (5 mg per small cooked potato / 60 g)
• blueberries (5 mg per ½ cup / 80 g frozen)
• carrots (4 mg per ½ cup / 128 g cooked)
• grapes (3 mg per 6 grapes / 30 g)
• apples (4 mg per 1 apple)
• pears (4 mg per 1 pear)
• boysenberries (1 mg per ½ cup frozen)

Ways to increase vitamin C in your child’s diet

You can help your child get more vitamin C by making small changes to everyday meals and snacks. Many of these ideas may work with what you and your whānau already eat. 

See the pages on preventing choking for more information.

Checklist For Preventing Your Baby From Choking

How To Prevent Your Baby Choking When They Start Solids

Add fruit to breakfasts and snacks

Fruit is one of the easiest ways to boost vitamin C. Add kiwifruit, berries or mandarins to breakfast. You can drain fruit that's canned in juice and serve it with breakfast cereal. Offer fruit for lunch and for snacks. 

Include vegetables in lunchboxes and meals

Add raw vegetables like capsicum or tomatoes to lunchboxes. Mix broccoli, tomatoes, or capsicum into pasta, noodles, or stir-fries. You can also add them to wraps or serve raw vegetables with meals.

Keep vitamin-C-rich foods visible and easy to see and reach

Having ready-to-eat fruit in a bowl on the bench can encourage tamariki to choose fruit more often.

Try new recipes together

Trying new recipes with vitamin-C-rich foods can help keep meals interesting for everyone. You can involve your child in preparing food, which can make them more willing to taste something new.

Choose whole fruit instead of juice

Whole fruits have more fibre and less sugar than juice. Offering fresh fruit with meals or snacks is a healthy way for tamariki to meet their vitamin C needs.

Tips for picky eaters and children with limited diets

Start small and keep offering

Begin with very small portions of new foods so they feel less overwhelming. Keep offering these foods gently over time, without any pressure to eat them. Allow your child time to become familiar with them. Place a new food on a separate plate that is near to them. Encourage them to touch, smell, or lick the new food as steps towards taking a bite.  For many tamariki it can take many tries before they accept a different food and eat it regularly. 

Blend new foods into familiar favourites

Add small pieces of fruit to foods your child likes. Try mixing them into cereal, yogurt, porridge, or baked goods. You can also add fruit purée to muffins, pancakes, or oats without changing the flavour much.

Experiment with different textures

Tamariki with sensory sensitivities often prefer certain textures. Smoothies, lightly steamed vegetables, or soft fruit can be easier to try. Frozen fruit like berries or mango have a milder flavour and texture. Canned fruit in juice (that has been drained) is another good option. You can also blend or mash this and mix it into yoghurt or smoothies. 

Make vegetables easier to enjoy

Serving vegetables with dips such as hummus or yoghurt can make them more appealing. Small bites of raw or lightly cooked veggies can help tamariki try new flavors.

Use fruit as a vitamin-C boost

Fruit is often a gentle way to increase vitamin C for picky eaters. You can offer choices like kiwifruit, mandarins, berries, or frozen or canned fruit portions. You can use these as snacks or offer them with meals.

Fussy Eating In Children

Vitamin C and iron absorption

Vitamin C helps your child absorb iron from plant foods like cereals, beans, and leafy greens. You can support this by including vitamin C-rich foods with meals. Even adding small amounts of these foods can help increase iron absorption.

Iron Deficiency In Children & Young People

What about vitamin C supplements?

Most tamariki do not need a vitamin C supplement, as they can meet their needs through a varied diet.

A health professional may suggest a supplement if your child:

• has a very limited diet
• has a diagnosed deficiency
• is recovering from illness and not eating well

Tamariki with feeding difficulties or sensory challenges may also need extra support.

Eating foods rich in vitamin C is the best way for tamariki to get what they need. These foods also offer many other important nutrients. Supplements and high doses of vitamin C are not usually necessary. Too much vitamin C can sometimes cause tummy discomfort. Always talk to a health professional before starting a supplement.

When to see a health professional

Take your child to a health professional if:

• you have worries about your child’s eating or food variety
• your child has symptoms that may relate to low vitamin C
• your child avoids fruits and vegetables completely

A health professional will talk with you about your child’s symptoms and eating patterns. They can arrange tests if needed and help create a plan to support your child’s nutrition.

More information

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5+ A Day

For more information and ideas on how to get vitamin C in your child's diet, check out the 5+ A Day website. It has lots of ideas on how to incorporate 5+ A Day into every snack and meal.

Visit the 5+ A Day website