Vitamin C probably seems like the easiest vitamin to get right. Years before we knew our folates from our fibre even, we all knew that vitamin C was good for us. Drinks like orange juice and Ribena were childhood favourites when we were small ourselves. However, with especially small children it can still be an issue, because the concentration and sugary nature of juice doesn't really make it a sensible drink to offer in the first year so what are the other options?
Why is vitamin C good for babies and children?
The two most commonly known values of vit C are that it is good to ward off colds and minor illnesses because it's great for the immune system, and that it helps the body process iron. (Indeed, without having vitamin C at the same meal as iron, you lose the valuable and important nutrients.)
Vitamin C is also good to help mend the body - to help bones and tissue heal after an injury.
It is rare for anyone these days to be so lacking in vitamin C that they get scurvy (even as far back as the 1700s, it was known that citrus fruits were good to counter this condition). However, those lacking in vitamin C can easily get run down, have mouth problems like sore or bleeding gums, and find that they are more prone to common illnesses on a regular basis.
Getting vitamin C into babies
Once a baby is being weaned, the earliest foods can include rich sources of vitamin C. Puree a single fruit or vegetable, and you are giving your baby the right vitamin intake. Finely cut and steam the fruit or vegetable before mashing, and you will minimise the loss of nutrients (vitamin C can get lost if you stew food for too long in water, so steaming is preferable).
Try brocolli, papaya or guava, but avoid strawberries for the first year. Citrus fruits are great but can be quite strong, so you might need to mix them with a softer tasting fruit, such as pear or apple. Tomatoes are excellent for vitamin C, but a small amount of pureed tomato (passata) will be enough, perhaps with some finely chopped up pasta, once your baby is on to slightly textured solids.
The RDA for babies under one year is 25mg of vitamin C a day.
Getting vitamin C into toddlers and children
For a start, organic Heinz Tomato Ketchup is a good source of vitamin C - so don't always fear the sauce!
Other good sources, as well as those mentioned for babies, above, include berries like strawberries (kids love these long before anyone tells them you can have them with sugar and/or cream, but make sure you cut off the leafy bits and the thick white core first so your child doesn't get put off eating them), kiwi fruit, spinach (which can be prepared and stirred into things if you think it'll taste too bitter), and lemons, limes and oranges.
Your child can get some of his vitamin C from juice, but check how much on the packaging, as some forms of juice are barely any better than sugared water! Even with good, pure juices, dilute them with water before giving them to under-fives, as they are quite acidic.
The recommended daily amount is 30mg, though you can go higher than this.
Try to avoid too much vitamin C in one go as it can cause stomach upset.
