Vitamin C

Vitamin C is essential for the following body functions:

  • healing
  • promote healthy teeth and skin
  • help absorption of iron

A diet that includes the fruits and vegetables (listed below) will help to ensure that your child is getting enough of vitamin C. Vitamin C deficiency can lead to poor wound healing, bleeding gums, lowered resistance to infection, nosebleeds and scurvy. Excess amounts of vitamin C can be dangerous. Relatively large doses of vitamin C may cause indigestion.

Sources of Vitamin C:

Food / 100g Amount (mg)
Guava 230
Red chilli peppers 225
Peppers, red (capsicum) 140
Blackcurrants, stewed 130
Peppers, yellow (capsicum) 130
Peppers, green (capsicum) 120
Green chilli peppers 120
Spring green, lightly boiled 77
Strawberries 77
Kale, lightly boiled 71
Papaya 60
Brussels sprouts, lightly boiled 60
Kiwi fruit 59
Cabbage, red 55
Oranges 54
Broccoli, green or purple, lightly boiled 44
Baby sweetcorn, lightly boiled 39
Nectarines 37
Mango 37
Grapefruit 36
Green salad 36

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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