Is your child getting enough Vitamin C? In this article we’ll talk about symptoms of Vitamin C deficiency you should watch out for. Plus, the benefits of taking vitamin C and how we can help avoid vitamin C deficiency in kids!
Vitamin C and its role in our body
Here’s a fun fact: did you know that the body doesn’t naturally store vitamin C? This means that if your kids don’t eat enough foods with vitamin C daily, then there’s a chance that they can suffer from a vitamin C deficiency.
Dealing with Vitamin C deficiency is actually easy since vitamin C supplements (in syrup or chewable tablet form) are easy to buy in drugstores, and we have an abundant supply of fruits that are rich in Vitamin C here in the country.
The hard part is knowing whether or not your child has a vitamin C deficiency since the signs aren’t always that easy to spot.
But before we find out what the symptoms of vitamin C deficiency are in kids, let’s discuss why vitamin C is very important for our bodies.
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Benefits of taking Vitamin C for kids
We grew up taking vitamin C supplements and we were taught that eating fruits and vegetables is important to get our daily dose of vitamin C. But do we really know why this certain nutrient is such an important staple in any person’s diet?
According to the Cleveland Clinic website, vitamin C is important so that your body can form:
- Collagen, blood vessels, cartilage and muscle. Vitamin C helps to maintain many body tissues, including your skin. According to one study, this nutrient also aids with connective tissue repair and wound healing. This helps booboos and scrapes heal faster.
- Neurotransmitters, the chemicals that are important for signaling in the nervous system.
- Carnitine, a chemical that supports the transport and breakdown of fatty acids to generate energy.
- Healthy bones and teeth, which are super important during your child’s formative years. It also helps keep your child’s gums strong.
- Vitamin C is also important in the absorption of iron, another essential nutrient that the body needs.
How much vitamin c for kids?
More importantly, the main reason why parents would always make their child take their daily dose of vitamin C is because of its role in strengthening the immune system.
“Because vitamin C is an antioxidant and vital to maintaining overall health, it actually can help boost your little one’s immune system if they have the sniffles,” says Dr. Kadakkal Radhakrishnan, a pediatric gastroenterologist from the Cleveland Clinic.
In fact, some studies say that having the recommended amount of vitamin C can help prevent a cold, or at least reduce the duration of the infection.
“Although the medical evidence is not overwhelming, this vitamin may help reduce the duration of common cold,” said Dr. Radhakrishnan.
Because of this, it’s very important that our children (and us too) get our daily dose of Vitamin C. According to Baby Center, children ages 1 to 3 years old should have 15 milligrams of vitamin C while kids ages 4 to 8 should have 25 mg every day.
Symptoms of Vitamin C deficiency in children
Because of the abundance of resources for this amazing nutrient, severe vitamin C deficiency (also known as scurvy) is rare and can take months to develop. Symptoms of severe vitamin C deficiency can start as a feeling of weakness, reduced appetite, and leg pain but can later advance to serious health complications such as jaundice, internal hemorrhage, and organ failure.
For this reason, it is best to know what the early signs are to prevent severe vitamin C deficiency. Want to know if your child has a vitamin C deficiency? Here are some of the subtle signs to watch out for.
Symptoms of Vitamin C Deficiency
1. Bleeding gums
Gums are particularly sensitive to a drop in vitamin C levels, so checking your child’s gums is a good way of knowing if they have a vitamin C deficiency or not. Kids who have a vitamin C deficiency tend to have bleeding gums since the gums are more sensitive and the lower vitamin C levels mean that wounds don’t heal as fast.
2. Symptoms of vitamin C deficiency: Frequent nosebleeds
Another sign of a vitamin C deficiency is if your child suffers from frequent nosebleeds. Low vitamin C levels can cause blood vessels to become weaker, and nosebleeds are mainly caused by blood vessels bursting inside the nose. Weaker blood vessels mean that nosebleeds can become more common.
3. Dry hair
In general, hair is a good way of knowing whether or not your child is healthy. Having dry hair with a lot of split ends means that the body isn’t producing enough collagen, and vitamin C plays a role in collagen production.
4. Symptoms of vitamin C deficiency: Wounds that aren’t healing quickly
Vitamin C helps immensely when it comes to wound healing. This means that if your child’s wounds don’t seem to heal as quickly as before, chances are, their vitamin C levels might be low.
5. Iron deficiency
Vitamin C helps your body absorb iron better. This means that even if you’re eating enough iron-rich foods, if you don’t have enough vitamin C, then you might suffer from a deficiency of both iron and vitamin C. You can check the symptoms of iron deficiency in children here.
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6. Dry, red, or wrinkled skin
Vitamin C helps with collagen production, and thus also contributes to your child’s skin. Dry, reddish, or wrinkled skin can be a sign of vitamin C deficiency, especially if your child didn’t have dry skin before.
7. Symptoms of vitamin C deficiency: They easily bruise
Vitamin C helps keep blood vessels strong and prevents them from rupturing. This means that if your child easily bruises, even just from a slight bump, they could be suffering from a vitamin C deficiency.
8. They get sick easily
Vitamin C does a lot to boost your child’s immune system. A lack of vitamin C means that your child’s immune system might be compromised, and they could possibly get sick more easily.
9. Symptoms of vitamin C deficiency: Fatigue or moodiness
Vitamin C also plays a role in the body’s energy production and helps stabilize your child’s mood. A lack of vitamin C can cause your child to get tired, frustrated, or angry easily.
10. They become less active
A vitamin C deficiency can mean that your child becomes less active because they feel fatigued more easily. They can also suffer from weight gain as a result since their metabolism slows down due to the lack of physical activity.
If you’re worried that your child doesn’t get enough vitamin C, ask your child’s pediatrician whether you need to boost your child’s intake.
Sources of vitamin C
There are different kinds of Vitamin C supplements for kids in the market, but it’s best to consult your child’s doctor on what she thinks is the best one to give your child and what the right dosage is.
Vitamin C is water-soluble, so any excess is flushed from the body in your child’s urine. However, excess or high doses can still cause complications like nausea, diarrhea, kidney stones, and gastritis (inflammation of the stomach lining). Take note that vitamin C is highly acidic, so it’s best if you take the supplement after a meal to avoid nausea or acid reflux.
Also, if your child has a G6PD deficiency, consult her pediatrician on which supplement to take and the right dosage, as high amount of vitamin C can trigger anemia.
Image from Unsplash
If you want to take the natural course, here are some foods that are rich in vitamin C and other important nutrients to give to your child:
- Guava
- Blackcurrants
- Kiwi
- Lychee
- Lemon
- Orange
- Strawberry
- Papaya
- Broccoli
- Parsley
- Grapefruit
- Mango
- Malunggay
Vitamin C is essential in your child’s health and development. So try your best to give him his daily dose of this nutrient. Should you have any questions about the symptoms of Vitamin C deficiency in children, don’t hesitate to consult your child’s pediatrician.
How can parents help avoid vitamin C deficiency in children
Avoiding vitamin C deficiency in children involves ensuring they consume enough vitamin C-rich foods and maintaining a balanced diet. Here are some strategies:
1. Include vitamin C-rich foods: Ensure your child’s diet includes a variety of foods high in vitamin C. Key sources include:
- Citrus fruits like oranges, grapefruits, lemons, and limes.
- Strawberries, kiwi, and cantaloupe.
- Bell peppers, broccoli, Brussels sprouts, and cauliflower.
- Leafy greens such as spinach and kale.
- Tomatoes and tomato juice.
2. Encourage fruit and vegetable Intake: Encourage children to eat fruits and vegetables at every meal. Incorporate them into snacks, salads, smoothies, and main dishes.
3. Give them fortified foods: Some foods are fortified with vitamin C. Check labels for fortified cereals and juices.
4. Limit their juice intake: While fruit juices can be a source of vitamin C, they should be consumed in moderation due to high sugar content. Whole fruits are preferable.
5. Healthy snacks: Offer fruits and vegetables as snacks instead of processed foods. Sliced bell peppers, orange segments, or strawberries can be appealing and nutritious options.
6. Set a good example: Children are more likely to eat fruits and vegetables if they see their parents and caregivers doing so.
7. Regular meals and snacks: Provide regular meals and snacks that include vitamin C-rich foods to ensure consistent intake.
8. Cooking methods: Be mindful of cooking methods, as vitamin C can be destroyed by heat. Serve some fruits and vegetables raw, or use cooking methods that preserve vitamin C, such as steaming or microwaving.
9. Educate them about healthy eating: Teach children about the benefits of eating a variety of fruits and vegetables to make them more inclined to consume these foods.
10. Supplementation: In rare cases where dietary intake might be insufficient, consider vitamin C supplements, but consult with a pediatrician before starting any supplements.
In addition, for picky eaters, find creative ways to incorporate vitamin C-rich foods into their diet, such as blending fruits into smoothies or adding vegetables to sauces. On the other hand, for children with food allergies or sensitivities, find alternative sources of vitamin C that they can safely consume.
If there are concerns about your child’s diet or potential vitamin deficiencies, it’s best to consult a healthcare provider for personalized advice and potential testing.
When selecting milk for children, it’s essential to consider not just their taste preferences but also their nutritional needs. While milk is an excellent source of several key nutrients like calcium and vitamin D, it generally lacks sufficient vitamin C. If you’re specifically looking to boost your child’s vitamin C intake, here’s what you need to know about milk options and alternatives.
Vitamin C in Milk
Vitamin C is crucial for your child’s health and good news, there are milk that contains vitamin C. However, it may not provide the significant amount of vitamin C that your child needs.
Types of Milk and Their Vitamin C Content
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Cow’s Milk
- Nutritional Content: Regular cow’s milk contains minimal vitamin C. An 8-ounce serving has less than 2 milligrams of vitamin C.
- Consideration: While cow’s milk is rich in calcium, protein, and vitamin D, it doesn’t contribute significantly to your child’s vitamin C needs.
-
Fortified Milks
- Fortified Options: Some brands offer milk that is fortified with additional nutrients, including vitamin C. Always check the label to confirm the presence and amount of added vitamin C.
- Consideration: These fortified options can be beneficial if your child’s diet lacks sufficient vitamin C from other sources.
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Plant-Based Milks (e.g., Almond, Soy, Oat, Rice)
- Fortified Plant-Based Milks: These can be fortified with various vitamins and minerals, including vitamin D and calcium. Some brands also add vitamin C, but this varies by product.
- Consideration: Check the labels to see if the plant-based milk has added vitamin C and how much.
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Specialty Milks (e.g., Goat’s Milk)
- Nutritional Content: Similar to cow’s milk, goat’s milk generally does not have significant amounts of vitamin C. It may require fortification for added nutrients.
- Consideration: Look for fortified versions if additional vitamin C is needed.
How Much Vitamin C for Kids: Maximizing Vitamin C Intake with Milk
Since milk alone is not a substantial source of vitamin C, here are some tips to ensure your child gets enough of this important nutrient:
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Combine Milk with Vitamin C-Rich Foods
- Fruits: Include citrus fruits (oranges, grapefruits), strawberries, kiwi, and other fruits high in vitamin C in your child’s diet.
- Vegetables: Add bell peppers, broccoli, and tomatoes to meals to boost vitamin C intake.
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Use Fortified Milk as a Supplement
- Choose Fortified Options: If you prefer or need to rely on milk for added nutrients, select brands that are fortified with vitamin C. This can help fill in the gaps left by other dietary sources.
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Incorporate Vitamin C-Rich Beverages
- Juices: Offer 100% fruit juices like orange juice, which are rich in vitamin C. Be mindful of sugar content and serve in moderation.
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Consult with a Healthcare Provider
- Personalized Advice: A pediatrician or dietitian can provide tailored advice on meeting your child’s vitamin C needs, including recommendations for milk and other dietary sources.
Additional information by Camille Eusebio, Irish Manlapaz and Jobelle Macayan
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