Here it is folks - cold season is upon us. Giving us another all-important reason to up our family's vitamin C intake. We already know that vitamin C is important for vegetarian babies (and all other babies, for that matter) because it helps with absorption of iron. Make sure your baby is getting these foods all the time (not just in cold season) but you can definitely up their intake if you feel a virus coming on. Although vitamin C has long been touted as the great warrior against the common cold, there are a ton of other ways in which the vitamin can play an important part in our overall health. From its antioxidant powers, its aid in battling allergies and asthma, and its ability to grow and repair tissues in all parts of the body (only to name a few).
But how do we get our babies enough vitamin C without giving them gallons of orange juice? I've put together a list of ten common foods that contain a decent amount of vitamin C and can be incorporated into your baby's diet in order to help them attain their recommended daily intake.
Recommended Daily Intake
Birth - 1 year: 30-35mg
1 - 3 years: 40mg
4 - 10 years: 45mg
11 - 14 years: 50mg
15 - 18 years: 60mg
My top 10 sources of Vitamin C
Orange juice, fresh - 1cup - 124mg
Papaya, fresh, cubed - 1 cup - 86mg
Strawberries, fresh - 1 cup - 86mg
Red bell pepper, raw - 1/2 cup - 71mg
Cantaloupe, fresh, cubed - 1 cup - 68mg
Mango, fresh, cubed - 1 cup - 57mg
Brussel Sprouts - 1/2 cup - 48mg
Broccoli, cooked - 1/2 cup - 37mg
Cauliflower, cooked - 1/2 cup - 27mg
Red cabbage - 1/2 cup - 26mg
Some signs that your child may have a vitamin C deficiency include, frequent colds or infections, allergies, bleeding gums, and slow wound healing. Although, keep in mind that as long as your child is getting a balanced, varied diet, they should be able to meet the daily intake recommended by physicians and nutritionists without issue.
