Vitamin C-Rich Fruits & Vegetables

Oranges are packed with vitamin C, but there are so many other fruits and vegetables that have just as much, if not more of this key nutrient. Our licensed pediatric team shares examples and explains how vitamin C and iron work together.

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What is vitamin C?

Vitamin C, also known as ascorbic acid, is an essential nutrient that supports baby’s immune system, skin health, and bodily repair and recovery. It also helps increase the body’s absorption of plant-based (nonheme) iron from foods like beans, nuts, and seeds. This is important because iron is an essential nutrient that babies increasingly need starting around 6 months. Pairing vitamin C-rich foods with iron-rich foods helps baby’s body absorb more iron to support their growth, development, and energy levels for exploration and play.

How much vitamin C is recommended for babies?

When starting solids, most babies receive plenty of vitamin C from breast milk or formula, and as they build the skills to eat real food, they increasingly get vitamin C from foods like fruits, vegetables, and fortified foods. In the United States, the recommended amounts of vitamin C range from 15 to 50 mg daily for infants and toddlers, but there is no need to track how much baby is consuming. Trust that baby is getting enough vitamin C as long as they are consuming breast milk and formula, and continuing to explore and practice eating a variety of food. 

What are vitamin C and iron-rich food pairings?

Pairing vitamin C with plant-based foods that are high in iron helps the body absorb this key nutrient. There are lots of food pairings to try; here are a few ideas: 

Need more ideas? Check out Iron-Rich Foods for Babies and get information on key nutrients for any food by searching the First Foods®database.

How to best absorb vitamin C?

Fortunately, the body easily absorbs vitamin C, and in most cases, babies don’t need extra support to absorb it. In fact, the body absorbs vitamin C more effectively from foods than supplements. Keep in mind, most children do not need a vitamin C supplement, unless medically necessary.

Does baby need a vitamin C supplement?

No, most babies do not need a vitamin C supplement. Most children can meet their vitamin C needs from food like fruits and vegetables, as well as breast milk and formula. 

In fact, research suggests that using vitamin C supplements, particularly over the long term, can be associated with issues such as digestive upset, kidney stones, and other medical issues. In some cases, a vitamin C supplement may be needed for children with certain medical conditions, in which case it is important that the dose is optimized for the child’s age and individual needs to avoid issues related to the excessive intake of vitamin C.

25 Fruits Rich in Vitamin C

25 Vegetables Rich in Vitamin C

V. Kalami, MNSP, RD, CSP. Board-Certified Pediatric Dietitian and Nutritionist.