It’s well known that vitamin C helps you to fight off colds and flu. It also helps to create and repair blood cells, heal wounds and support the immune system in general, and it promotes the absorption of iron into the blood.
- Children aged four to eight need 25 milligrams of vitamin C per day
- Children aged between nine and thirteen need 35mg per day
- Children between the ages of fourteen and eighteen need 75mg of vitamin C per day.
This can however, be spread out as an average over a few days or a week.
The best sources of vitamin C are brightly coloured fruits and vegetables, like guavas, oranges, sweet peppers, kiwi fruit and oranges. You’ll also find it in broccoli, mango, strawberries and grapefruit, as well as vegetables like tomato, spinach and even potato.
It’s very hard to get too much vitamin C, as it does get washed out of the body, being water soluble. However, if you did have an exceptionally large dose, you may experience kidney stones, nausea and digestive problems.
