Easy ways to boost your child’s immunity
Vitamin C is a really important nutrient in your little ones armoury against coughs, colds and infections. It also helps the body absorb iron from food, and it’s vital for healthy tissue, bones and teeth. Plus, it helps heal any cuts and grazes quickly. All in all, it’s a real VIP – a Very Important Protector!
Children aged between 1 and 3 years old require about 30mg of vitamin C a day. Good sources of vitamin C are citrus fruits berries, blackcurrants, kiwi fruit, tomatoes, peppers, broccoli and green leafy vegetables.
Vitamin C can be destroyed in cooking, so serve vegetables raw or cook only lightly. It also diminishes over time- that’s why frozen vegetables may contain higher levels than fresh fruit that’s been sitting around for days.
Soft and sweet, these little green fruits are perfect for pureeing, or serving as bite-sized pieces. One fruit 35mg of Vitamin C, and they are gentle on sensitive tummies, too.
Packed with 77mg of vitamin C per 100g, a handful (three) will contain 28mg. Serve alone or with banana and yogurt and blend for a delicious smoothie.
Gently steamed broccoli is a good source of vitamin C – a tablespoon contains 18mg. Puree with sweet potato for a super healthy meal.
These contain 5mg each and are great for a quick and easy pasta sauce.
Great for lunch boxes or as snacks on the go, one small Satsuma contains 19 mg of vitamin C.
Containing 140mg per 100g – or 14mg per 10g slice- peppers are sweet enough not to taste like a vegetable, but pack the nutritional punch of one. Use to top pizza fingers or add to pasta sauces.