Ascorbic acid in your child's diet - ideal sources, supplementation
Mia Hoffmann
2026-03-19
4 min. read
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In order to ensure proper growth and functioning of the child's body, it is essential to provide a diverse diet that is also in accordance with nutritional recommendations. The diet should provide the necessary vitamins and minerals that are required for the proper functioning of various metabolic processes at every stage of life. One such vitamin is ascorbic acid, which can be easily incorporated into the child's diet without the need for pharmaceutical drugs.
Ascorbic acid, more commonly known as Vitamin C
Ascorbic acid, commonly referred to as Vitamin C, is a powerful antioxidant. It partakes in oxidative processes, safeguarding the body against the detrimental effects of lipid superoxides and free radicals, thus protecting it from the development of tumors and cartilage. This function is corroborated by numerous scientific studies. Ascorbic acid also plays a crucial role in the production of steroid hormones, skin pigments, and the transmutation of amino acids. Its most recognized function is enhancing the immune system of children and adults, yet it is not the only role it fulfills in the body.
The Importance of Vitamin C in a Child's Diet
The requirement for vitamin C, in accordance with contemporary guidelines and dependent on the age of the child, is as follows: infants aged 0 – 5 months -> 40mg, 6 – 12 months -> 50mg, 1 – 3 years -> 40mg, 4 – 6 years -> 50mg, 7 – 9 years -> 50mg.
Ascorbic Acid – Sources
Ascorbic acid, also known as Vitamin C, is found in many plant-based products. Its primary dietary source is fresh fruits and vegetables, leading to the introduction into the diet of more products belonging to this food group. Below is a list of popular food sources of ascorbic acid: Food product Vitamin C content per 100 g of Beetroot Broccoli Brussels sprouts Green beans Chinese cabbage Red bell pepper Green bell pepper Parsley leaves Tomatoes Cabbage Sauerkraut Lemon Kiwi Raspberries Tangerines Orange Blackcurrant Strawberries Orange juice 34 mg 83 mg 94 mg 23.8 mg 27 mg 144 mg 91 mg 177.7 mg 23 mg 14 mg 16 mg 50 mg 59 mg 31.4 mg 30.8 mg 49 mg 182.6 mg 66 mg 43.1 mg It is also essential to know that ascorbic acid is highly sensitive to environmental conditions. Its content in products can be affected by the following factors: aeration – which can be prevented by immersing cleaned vegetables in water or by pouring plant oil on salads, high temperatures – it is advisable to minimize the processing of vegetables and fruits with high ascorbic acid content, unless it is necessary to consume the product, alkaline environment, UV rays. During improper handling of products that are a source of ascorbic acid, we can lose up to 80% of the content of this ingredient in the raw product!
Dietary supplements containing vitamin C
Ascorbic acid performs a number of important functions in a child's body. It is crucial to ensure that the child is getting enough vitamin C by providing them with a balanced diet that includes plenty of fresh fruits and vegetables. Food companies add synthetic vitamins to their products to make up for the loss of vitamin C during the processing of fruits and vegetables into juices and nectars. Both synthetic and natural forms of vitamins are well absorbed by the body, as they share the same chemical structure. However, it is important to note that the natural form contains bioflavonoids, which promote absorption. It is a good idea to introduce more fresh produce into the child's diet, such as fruit and vegetable salads, fresh juices, and adding fruit to desserts and vegetables to other meals. It is important to make sure that each of your child's meals contains at least one serving (80 g) of fruits or vegetables. Vitamin C is an essential exogenous substance that the body needs for proper functioning. Research does not indicate that providing a larger amount of vitamin C to a child during an illness shortens the duration of a cold. In the case of a diagnosis of vitamin C deficiency or scurvy, it is important to consider dietary choices and the decision to supplement in consultation with a specialist or dietitian. Vitamin C found in many plant-based products plays a very important role in the body. Do not forget to include in your and your child's diet products that are a source of ascorbic acid!
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