Vitamin C-Rich Fruits & Vegetables
Check out our list of veggies that are packed with vitamin C. Vitamin C plays a critical role in aiding the absorption of plant-based iron.
Key Points
Vitamin C is a key nutrient for healthy growth in babies and toddlers
It supports their immune system, skin, and energy. Most babies receive plenty of vitamin C from breast milk or formula. As they build the skills to eat solid food, they get more vitamin C from foods like fruits and vegetables.
Vitamin C also helps babies get more iron from beans, nuts, and seeds
Vitamin C helps the body absorb more iron from plant-based foods. Iron is a key nutrient that babies need to start getting from solid food around 6 months of age.
Most fruit and vegetables are high in vitamin C
Oranges are often a go-to source of vitamin C, but babies and toddlers can get plenty of this key nutrient from their favorite fruits and vegetables.
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.[1] 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.[1] 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.Â
25 Vegetables Rich in Vitamin C |
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Daikon radish |
Gai lan |
Frequently Asked Questions
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:Â
bell pepper + lentils & rice
cauliflower + chickpea pasta
pineapple + black beans
mango + chia seed pudding
strawberry + peanut butter oatmeal
brussels sprouts + kidney bean & quinoa
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.
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.[1] Keep in mind, most children do not need a vitamin C supplement, unless medically necessary.Â
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.
Reference Material
Start solids with confidence
- Guided Introduction to 100+ Foods
- Smart Tools to Simplify Mealtime
- Food Allergen 101
- 300+ Meal Ideas
- First Foods® Database
Then $99.99 USD/yr after the first billing period
For a limited time, receive 30% off your first year to the Solid Starts app when you start your membership on Solid Starts. Offer auto-applies at checkout. Subscription is activated upon purchase. Offer is valid for first-time customers only. Cannot be combined with other offers or applied to previous purchases. Coupon not eligible for active trials. Subscription auto-renews at the regular price after the first billing cycle unless canceled before renewal date. You can cancel or change your plan anytime by signing into your account on Solid Starts. Offer is valid through September 3, 2026 at 3AM ET.Â
Start solids with confidence
- Guided Introduction to 100+ Foods
- Smart Tools to Simplify Mealtime
- Food Allergen 101
- 300+ Meal Ideas
- First Foods® Database
Then $99.99 USD/yr after the first billing period
For a limited time, receive 30% off your first year to the Solid Starts app when you start your membership on Solid Starts. Offer auto-applies at checkout. Subscription is activated upon purchase. Offer is valid for first-time customers only. Cannot be combined with other offers or applied to previous purchases. Coupon not eligible for active trials. Subscription auto-renews at the regular price after the first billing cycle unless canceled before renewal date. You can cancel or change your plan anytime by signing into your account on Solid Starts. Offer is valid through September 3, 2026 at 3AM ET.Â