Lemons and oranges are both great sources of vitamin C. In fact, each contains just about a whole day’s supply in a single piece of fruit. It’s a water soluble vitamin, and the human body can’t store it, unlike some other nutrients. That means you need a daily supply. Unlike most other animals, human, primates, and guinea pigs can’t produce their own vitamin C, so we need to get it from our diet.
Vitamin C and Children’s Health
Vitamin C is vital at any age. It helps the body repair damaged tissues and generate new ones. It also helps the body absorb iron, and control cholesterol and triglycerides.
In absolute terms, children require less daily intake of vitamin C than adults. But, it’s absolutely crucial to their healthy development in so many respects,
- Development of strong bones, teeth, gums, blood vessels;
- Strengthening the immune system;
- Helps to heal cuts;
- Promotes brain function.
How Much Is Enough?
here are the guidelines for daily vitamin C intake according to age:
- 0-6 months old, 40 mg per day
- 7-12 months old, 50 mg per day
- 1-3 years old, 15 mg per day
- 4-8 years old, 25 mg per day
- 9-13 years old, 45 mg per day
- male teens 14-18 years old, 75 mg per day
- female teens 14-18 years old, 65 mg per day
Picky Eater Ideas
If your child is a picky eater, they may not be getting a lot of fruits and veggies in their diet, and therefore, not enough vitamin C. Here are a few ideas on how to sneak in some extra goodness no matter what they’re eating.
- Fruit waters – as a healthy substitute for sugary sodas, fill a pitcher with water and add a sliced orange, or lemon and strawberries.
- Seasoning – a squeeze of lemon juice actually enhances the other flavors in any dish – use it instead of salt.
- Salad dressings & marinades – rather than using prepared marinades, make your own using lemon and/or orange juice, and infuse both taste and nutrition as you do.
Adding an orange to the lunchbox, a citrus salad to dinner, or lemon water at any time of day – it just makes good nutritional sense.