What Is Vitamin C, and Why Do Babies and Kids Need It?

Note: This blog is not medical advice and is for informational purposes only. For any specific recommendations or questions, please refer to your child’s healthcare provider.

When it comes to the alphabet of vitamins, C is a key letter. That’s because vitamin C plays many crucial roles in the body. To help us better understand this essential vitamin, and why babies and kids need it, we spoke with board-certified pediatrician and online educator, Krupa Playforth, MD aka “The Pediatrician Mom.”

The Benefits of Vitamin C

As Dr. Playforth explains, “vitamin C is an antioxidant which optimizes immune function and even has a role in white blood cell production and activity.” Additionally, it helps regulate the production of collagen, a protein that helps form structural elements of multiple parts of the body, including the skin and the blood vessel walls.

Most relevant for infants, Dr. Playforth tells us, is the role vitamin C plays in iron absorption. “As infants begin complementary feeding at 6 months," she says, "there is a huge emphasis on iron intake to help prevent anemia.” This is why you see many infant foods (like cereal) fortified with Iron. “When vitamin C-rich foods are paired with iron-rich foods, the amount of iron absorbed into the body is higher,” notes Dr. Playforth. This is why doctors often recommend food sources of vitamin C during infancy.

How much vitamin C do babies and kids need?

• Infants (7–12 months): Should get 50mg of vitamin C per day
• Toddlers (1–3 years): Aim for 15mg per day
• Older children (4–8 years): Need about 25mg per day
  

The Best Food Sources of Vitamin C

For most of us, when we think of vitamin C we think of citrus fruits (oranges, lemons, grapefruit)—and those are good food sources of vitamin C. However, vitamin C is present in many other fruits and veggies, including:

• Kiwis
• Strawberries
• Cantaloupe
• Tomatoes
• Broccoli
• Cabbage
• Cauliflower
• Spinach
  

Fun fact from Dr. Playforth: 1 cup of red bell peppers contains almost 3x as much Vitamin C as an orange!

When would vitamin C supplements be appropriate for kids?

In general, Dr. Playforth tells us, “The data only indicates that supplementation of vitamins is needed in cases of true deficiency.” This could happen with children who have underlying chronic illnesses that lead to malabsorption of nutrients, or those who have had to eliminate entire food groups from their diet. Please consult with your child's healthcare provider with any specific concerns or before supplementation.

Do Once Upon a Farm blends help with the recommended daily intake of vitamin C?

Our Plant-Rich Meals are delicious blends of many essential nutrients, including iron-rich foods and vitamin C. Dr. Playforth recommends the Curried Carrot & Beans meal, as mango is high in vitamin C, and legumes are generally good sources of Iron. Also, the Veggie Burrito Bowl meal, as red bell peppers are high in vitamin C (see fun fact above!), and black beans are a good source of Iron. When it comes to our pouches, Dr. Playforth suggests the Pineapple, Banana & Dragon Fruit Immunity Blend, and any blend that contains berries “because they’re almost always universally liked, and they’re legitimately tasty and nutritious.”

While it’s likely your little ones are getting their daily dose of vitamin C through the foods they already eat, you now know you can simply toss some red pepper spears into their lunchbox just to be sure.