Vitamin C is critical to your child’s good
health and strong body. And you’ll be happy to hear that it doesn’t take a lot of meal
planning to make sure your child gets the recommended dose.
We’re Quality Catering for Kids, and we know all the reasons Vitamin C is important:
–It strengthens blood vessels, which means fewer bruises and scrapes.
–When children do fall or get a nasty cut, it forms scar tissue and helps wounds heal.
–Vitamin C promotes healthy bones and teeth. –It strengthens the immune system because
it helps in the production of white blood cells.
Here are fruits with the highest sources of Vitamin C–foods kids love. If you’re not
familiar with all of them, why not experiment to see which one’s your children like most:
Cantaloupe Citrus fruits and juices, such as orange and
grapefruit Kiwi fruit
Pineapple Strawberries, raspberries, blueberries also
loaded with anti-oxidants And Watermelon Exactly how much Vitamin C do children need?
For children ages 2 and 3, about 15 milligrams which is the equivalent of about a quarter
cup of cantaloupe. For children ages 4-8, about 25 milligrams.
And for kids 9 to 13, 45 milligrams a day. For example, one whole orange provides a whopping
69.7 milligrams of vitamin C, more than what a 13-year-old needs!
The good news is that you can incorporate Vitamin C into your children’s diet not only
at mealtime, but at snack time, too. Here are some ideas:
Three medium strawberries One-quarter cup of pink grapefruit
One-quarter cup of red pepper slices At Quality Catering for Kids, our typical
lunch provides an average of one-half to 100 percent of the dietary guidelines of Vitamin
C for children in the child care centers and pre-schools we serve in Wisconsin and Illinois.
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