Nutrition Recommendations: Vitamin C
We continue a multi-part series on nutrition this week, specifically regarding vitamins and minerals. These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
Today we discuss Vitamin C.
What does it do for your body?
Vitamin C is an important nutrient for the body. It supports normal growth and development through strengthening connective tissue, muscles, and the integrity of the skin. It increases wound and bone healing. Vitamin C is also responsible for helping your body absorb iron from plant-based foods.
There is ongoing research to determine if Vitamin C plays a role in prevention or delaying of the development of certain cancers and cardiovascular disease through antioxidant activity. Through this activity, Vitamin C is known to promote and improve immune function.
Thankfully, Vitamin C deficiency is rare in the United States, but it can occur with very restrictive diets. Lack of Vitamin C for several weeks causes scurvy, a disease that is characterized by fatigue, easy bleeding of the gums and loss of teeth, a purplish spotted rash, joint pain, poor wound healing. Scurvy is fatal if not treated.
Where do you get it?
Vitamin C is not produced or stored by the body, and it is only obtained through dietary sources. The dietary sources of Vitamin C are numerous and including the following:
- Citrus fruits
- Strawberries
- Kiwifruit
- Tomatoes
- Potatoes
- Red and green peppers
- Cantaloupe
- Brussels sprouts
- Spinach
- Broccoli
- Dietary supplements – most multivitamins contain Vitamin C, but it is also available alone.
How much do you need?
Birth-6 months: 40mg
Infants 7-12 months: 50mg
Children 1-3 years: 15mg
Children 4-8 years: 25mg
Children 9-13 years: 45mg
Teen boys 14-18 years: 75mg
Teen girls 14-18 years: 65mg
Again, most people obtain adequate amounts of Vitamin C through the diet. However, there are certain groups who are at a higher risk of Vitamin C deficiency:
- People who smoke and those who are exposed to secondhand smoke. This is due to the fact that smoke exposure increases the need for antioxidant activity in the body. These individuals need an additional 35mg of daily Vitamin C than those not exposed to smoke.
- Infants given cows milk prior to 1 year. Cow’s milk has little Vitamin C, whereas breast milk and formula contain adequate amounts.
- People with a very limited diet – in Pediatrics, this includes children with Autism or significant developmental delay.
- People with certain medical conditions, including intestinal diseases that affect absorption, certain cancers, and severe kidney disease.
Is too much dangerous?
“Too much” vitamin C is unlikely to be harmful, but like many other vitamins, megadoses of Vitamin C can be toxic, producing nausea/vomiting, diarrhea, abdominal cramping, headaches, and insomnia. Stick to the recommended daily vitamin doses for your child’s age.
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