Vitamin C is an essential nutrient. That means that our bodies need it to support a whole range of important functions, but… it can’t be synthesised by the human body on its own. So, we must get it from food or supplements when dietary intake falls short.
Found in citrus fruits, berries, and leafy greens, this important vitamin plays a key role in everything from supporting the immune system to helping the body absorb iron. But its benefits go beyond just fighting off sniffles!
Let’s take a closer look at what this nutrient does for the body and why making sure your family gets enough is a smart move.
Vitamin C Benefits for Kids: What It Does for the Body
We know vitamin C can support healthy immune system function. But can it do even more?
What Is Vitamin C and How Does the Body Use It?
What Is the Function of Vitamin C in the Body?
Foods containing vitamin C play a role in so many important processes in the body.
The functions of vitamin C in the body includes supporting the immune system, helping wounds heal, supporting collagen production for healthy skin, and acting as an antioxidant to protect cells from damage caused by free radicals.
Regular intake through food is recommended to support nutritional needs.
How the Body Processes Vitamin C
Once consumed, vitamin C is absorbed in the small intestine and transported to different places that need it.
Because it is water-soluble, the body naturally excretes any excess through urine rather than storing it, which is why it needs to be consumed consistently. Certain Factors like stress or getting sick may deplete the body’s vitamin C levels more quickly than usual.
Benefits of Vitamin C in the Body
General Benefits of Vitamin C
As an essential nutrient, vitamin C helps keep the body functioning at its best by contributing to immune function, and skin health.
Additionally, it helps support the body’s collagen production process, which helps with maintaining healthy skin, and other tissues.
Vitamin C’s Role in the Body’s Normal Functions
Beyond supporting general wellbeing, skin health and immune function, vitamin C plays a role in iron absorption, helping the body utilise iron from plant-based foods (non-heme iron) more effectively.
Its antioxidant properties can also help protect cells from oxidative stress.
Vitamin C and Dietary Sources
To get enough vitamin C, incorporating a variety of fresh fruits and vegetables into your diet is important.
Citrus fruits like oranges, lemons, and grapefruits are well-known sources, but other foods like strawberries, kiwifruit, tomatoes, and leafy greens also provide a generous amounts of vitamin C. These foods provide a natural source of vitamin C, contributing to overall nutrient intake.
Vitamin C Supplement Benefits: When Might They Be Considered?
Dietary Factors That May Affect Vitamin C Intake
A varied diet rich in fruits and vegetables is the best way to obtain vitamin C, but certain factors can affect how much you’re getting. Busy lifestyles, picky eating habits, or seasonal availability of fresh produce may make it challenging for some people to consume enough vitamin C consistently.
Additionally, parents might consider supplementation to support vitamin C intake for kids with certain dietary restrictions.
While whole foods should always be the first choice, understanding when dietary intake may be falling short can help parents make informed decisions about supporting their family’s nutrition.
How to Choose the Right Source of Vitamin C
When choosing a vitamin C supplement, it’s important to select -quality products from reputable brands that comply with Australian regulations.
Supplements come in various forms, including tablets, chewables, and gummies, so parents can choose an option that suits their child’s needs. Look for products with clear labelling and appropriate dosages. It is important to always read the label and follow the directions for use.
If there are any concerns about vitamin C intake, consulting a healthcare professional can offer guidance on individual dietary needs, including whether additional vitamin C is required.
Does Timing Matter When Taking Vitamin C?
Best Times to Include Vitamin C in a Diet
Vitamin C can be consumed at any time of day. Since it is a water-soluble vitamin, the body absorbs what it needs, and any excess is excreted.
Some people choose to take vitamins early in the day as part of their morning routine, while others take it with meals, especially when pairing it with iron-rich foods.
Can Too Much Vitamin C Be a Concern?
It’s best to follow dietary guidelines and aim for a balanced intake from food sources and supplements as needed. If unsure about appropriate intake levels, seek guidance from a healthcare professional.
Final Thoughts on Vitamin C Benefits
Vitamin C plays a role in supporting wellbeing, supporting physiological processes including immune function, skin health, and more.
A well-balanced diet rich in fruits and vegetables is the best way to obtain this essential nutrient, however supplements can be considered based on individual dietary needs. As with any nutrient, balance is key – getting enough vitamin C is important, but more isn’t always better.
If you have specific questions about your child’s vitamin C intake or overall nutrition, seeking advice from a healthcare professional can help ensure they get the right support for their needs.