Vitamin C, or ascorbic acid, is a water-soluble micronutrient. Even before its discovery in 1932, nutrition experts identified that something in citrus fruits could prevent scurvy, a disease that killed as many as two million sailors between 1500 and 1800.
Vitamin C is necessary for the growth, development and repair of all body tissues. It's involved in the following:
- Plays a role in controlling infections and healing wounds
- Is a powerful antioxidant that can neutralize harmful free radicals.
- Is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others.
- Helps make several hormones and chemical messengers used in the brain and nerves
The RDAs* for vitamin C in children are as follows:
- Age 1-3 years - 15 mg
- Age 4-8 years - 25 mg
- Age 9-13 years - 45 mg
- Age 14-18 years (males) - 75 mg
- Age 14-18 years (females) - 65 mg
Fruits and vegetables are the best sources of this vitamin.
Foods which contain Vitamin C are as follows:
- Citrus (oranges, kiwi, lemon, grapefruit)
- Bell peppers
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- White potatoes
*RDA- Recommended Dietary Allowances
What are the recommended dietary allowances (RDAs) for vitamin C in children? (n.d.). Www.medscape.com. https://www.medscape.com/answers/819426-102355/what-are-the-recommended-dietary-allowances-rdas-for-vitamin-c-in-children
Harvard. (2012, September 18). Vitamin C. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/