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 |
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