The recommended daily amount of vitamin C for children varies by age, according to the National Institutes of Health. Here's a breakdown:
Recommended Daily Vitamin C Intake for Children
| Life Stage | Recommended Amount |
|---|---|
| Children 1–3 years | 15 mg |
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
Why is Vitamin C important for kids?
Vitamin C, also known as ascorbic acid, is crucial for:
- Immune System Support: Helps the body fight infections.
- Collagen Production: Essential for healthy skin, bones, and blood vessels.
- Antioxidant: Protects cells from damage.
- Iron Absorption: Aids the body in absorbing iron from food.
How to ensure your child gets enough Vitamin C:
- Fruits and Vegetables: Include foods rich in vitamin C in your child's diet, such as:
- Citrus fruits (oranges, grapefruits)
- Berries (strawberries, blueberries)
- Kiwi
- Bell peppers
- Broccoli
- Variety: Offer a wide variety of fruits and vegetables to ensure a good intake.
- Consult a pediatrician: If you're concerned about your child's vitamin C intake, talk to your pediatrician or a registered dietitian.
By following these guidelines, you can help your child get the necessary vitamin C for optimal health and development.
