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Food and Nutrition Topics..

You are here : home > Food and Nutrition > Eat Healthy Eat Right > Rich Sources of Vitamin C for Kids

Rich Sources of Vitamin C for Kids

Including Vitamin C rich foods can help to boost immunity of kids. Read on to learn about the rich sources of Vitamin C for them.

Vitamin C or Ascorbic Acid is an essential building block in your kid’s health. Restrained tissue development, scurvy, respiratory problems and skin disease in kids are a direct result of Vitamin C deficiency. Since Vitamin C cannot be produced in the body the only option is to include Vitamin C rich food in the diet plan.


Strawberries are recommended by nutritionists as one of the healthiest berries on earth. Just one serving of strawberries can fulfil half of your Vitamin C needs for the day. Besides high amount of Vitamin C, strawberries are also rich in fibre and antioxidants.


A variant of the cherry “Malpighi Punicolfia” has the highest amount of Vitamin C. The Acerola cherry as Malphigia is commonly referred to have 65 times the Vitamin C content of an orange. You could get powdered arcerola cherry from your local supermarket and mix it with smoothies and soups.

The Citrus Family

Each and every member of the Citrus family is a good source of Vitamin C. popular citrus fruits include lemon, limes, oranges and grapefruits. One medium sized orange can deliver up to 70 milligrams of Vitamin C in it. Oranges and limes can be punched into delicious mocktails which can appeal to your kid’s taste buds.


Another fruit that is stunningly high in Vitamin C, papaya can be easily made a part of several delicious snacks. One serving of Papaya every day will give your kid 100% of the required Vitamin C shot. Mix papaya with flavoured yoghurt or swirl it into a smoothie; either way it tastes delicious.

Black Currants

With its enticing dark purple colour black currants are a favourite amongst kids of all ages. Nutritionists say that Black currants pack in a punch with lots of potassium, phyto-chemicals and iron along with Vitamin B 5. Black currants can be sprinkled on cereal, muesli, corn flakes at breakfast to fulfil your kids Vitamin C needs.


The humble Amla is a Vitamin C super food that comes recommended by all nutritionists and dieticians. Ayurveda also recommends the Amla as one of the must have fruits. This fruit has highly concentrated supply of Ascorbic Acid (Vitamin C) and chewing one piece per day should be enough for your kids. Besides boosting Vitamin C levels, Amla also has a lot of immune system protecting properties.


There are many herbs which are quite rich in Vitamin C and you could add them to your cooking to boost up the Vitamin C quotient in your food. There is Cilantro, Basil, Chives, and Parsley which are all Vitamin C rich. In fact only one cup of fresh Parsley has more than 130 mg of Vitamin C while thyme has more than 160 mg of Vitamin C in one cup.


Whether consumed raw or cooked, Broccoli is one vegetable that can never let you down with its immense nutritional benefits. Though Broccoli is not very kid friendly you can try mixing it inside sandwich stuffing or hide it inside fried rice preparations. Broccoli is also an amazing powerhouse of detoxification enzymes which can drive away harmful free radicals from the body.


Luscious red tomatoes are pretty to look at and hold an immense powerhouse of Vitamin C inside. Pick up sun dried tomatoes for salads and tomatoes as these have concentrated amounts of Vitamin C. one serving of sun dried tomatoes has 160% of the Vitamin C required by a kid on a daily basis.

All the above mentioned food groups are easy to procure and versatile so you should not have a difficult time in including them in your kids diet plans. In fact try including these foods in your family meal plan for giving the whole family a Vitamin C kick.

What are the risks associated with Vitamin C deficiency in kids? Which are the rich sources of Vitamin C for kids? What are the benefits of including Vitamin C rich foods in the diet of kids? Discuss here.

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Naina.4 years ago
Vitamin C is also very good for developing healthy skin in kids.
Hemali.4 years ago
Some research also shows that Vitamin C can help to prevent cancer so it is a must to include it in the diet of kids.
Sarbani.4 years ago
Vitamin c is very good for kids. It also help in preventing cold.
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