10 Easy Ways To Increase Your Family’s Vitamin C Intake

10 Easy Ways to Increase Your Family’s Vitamin C Intake

My priority as a parent is to ensure that my children have a healthy diet first and foremost, with seasonal, delicious and nutrient-heavy food sources: citrus fruit for example as that’s bursting with vitamin c and we stick to a mostly Mediterranean diet (my ethnicity is Greek) with high quality protein such as fish, eggs and meat, slow-releasing carbs with brown rice, wholemeal bread, oats and sweet potato, and as much fruit and veg as I can get into them (they’re big fans of bananas, cherries, watermelon and apples).

I also supplement their diet with vitamins (we trust high-quality supplements from Nature’s Best) to help support their balanced diet and give them a boost when it comes to seasonal bugs. Vitamins also beneficial when children are under the weather and unable to eat as much as usual for example, or at other times they might be deficient (long flights, vacations where kids can be fussy eaters, or during Christmas when they indulge in more sugar and healthy eating so often goes out of the window).

So, what is vitamin C?

Vitamin C (also known as ascorbic acid) is a water-soluble vitamin and antioxidant (a substance which protects cells from damage caused by free radicals) which is crucial for bodily functions and well-being, helping tissue growth and repair, blood vessel function, normal psychological function and it reduces tiredness and fatigue. It also heals wounds, forming collagen and supporting the immune system.

You also require vitamin C to absorb iron and as the body cannot produce or store the vitamin so you must obtain it through diet or supplements.

The best sources of vitamin C according to the NHS are below:

• oranges and orange juice
• peppers (red, yellow and green)
• strawberries
• blackcurrants
• mango
• broccoli
• brussels sprouts
• potatoes

How much vitamin C do adults and children need?

The recommended vitamin c daily intake according to the NHS based on age, are below:

Adults:

19- 64 need 40 mg of vitamin C

Children:

7-12 months: 50mg

1-3 years: 15mg.

4-8 years: 25mg.

9-13 years: 45mg.

Why is vitamin C such a powerhouse of an antioxidant? 

One of the superpowers of all the antioxidants, vitamin C has an invaluable effect on almost every aspect of your immune system: it supports ‘natural killer cells’ (NK) which are a type of white blood cell that can kill infected or cancerous cells, as well as protecting cells from damage caused by free radicals.

There are a multitude of controlled trials demonstrating vitamin C’s capacity to reduce the severity and duration of respiratory tract infections, especially the common cold (1) and it’s a vitamin you mustn’t forget about during your cycle when you will naturally lose iron and require the vitamin in order to absorb enough ferrous sulphate (2). 

I’m skin-obsessed now as a 44 year old and it’s critical for skin health. So, if you want a youthful, plump face, ensure you prioritise vitamin c rich food and supplements. 

Below are 10 ways to incorporate vitamin c into your diet:

1. A great way to ensure enough vitamin c would be enjoying chopped fresh fruit salad adding citrus fruit such as grapefruit, oranges and satsumas.
2. Add dried fruit such as vitamin c heavy mango to granola or porridge or on top of thick Greek yoghurt.
3. Fruit and veggie combined smoothies adding frozen fruit such as cherries and blueberries. Check out my vitamin c filled cherry and strawberry smoothie recipe for inspo for yourself and your kids. It makes the perfect breakfast on the run. 
4. Make your own freshly squeezed fruit juice.
5. Add oranges and/or lemons to cakes and sweet treats. My grandmother Annetta’s marble cake has both the grated zest of orange and cups of orange juice. You can check out the marble cake recipe here on the blog, the cake is moist in the middle but not too sweet and perfect in a packed lunch box. 
6. Take a high quality vitamin c supplement. 
7. Roast veggies such as brussel sprouts, and carrots to accompany roast chicken, lamb, beef or whatever you fancy. Potatoes are also a good source of vitamin c so get cooking! Roasts are not just for Sundays!
8. We love a stir-fry here too, adding bell peppers to your veggie mix will boost your vitamin c.
9. Enjoy Hibiscus or berry based teas which are rich in vitamin c. 
10. Spinach, kale and peas are other great sources, and we like to roast kale for a healthy alternative to crisps.

References:

1. https://pubmed.ncbi.nlm.nih.gov/38082300/
2. https://www.who.int/tools/elena/review-summaries/daily-iron-women–daily-iron-supplementation-for-improving-anaemia-iron-status-and-health-in-menstruating-women?utm_source=chatgpt.com