Needed for:
An antioxidant that is necessary for healthy skin and red blood cells, wound and bone healing, and preventing infections. It also helps form collagen, promotes stress hormone production, and of course, may help fight or prevent colds.
Recipes rich in Vitamin C:
Blueberry, Strawberry, Banana Smoothie
Orange, Pineapple Juice
Steamed broccoli, apple and spinach puree
Chickpea and Tomato Spaghetti Sauce
Recommended Daily Intake:
– Birth to 6 months: 30 mg
– 6-12 months: 35 mg
– 1-3 years: 40 mg
Found in:
1/2 cup fresh orange juice: 63 mg
1/2 a kiwi: 38 mg
1/4 cup of fresh lemon juice: 28 mg
1/2 cup cooked tomatoes: 27.35 mg
2 tablespoons of green peppers: 25 mg
1/4 cup of strawberries: 22 mg
1 tablespoon of boiled red peppers: 20 mg
2 tablespoons of broccoli: 14 mg
1/4 orange: 11 mg
1/2 cup of blueberries: 10 mg
2 tablespoons of spinach: 7 mg
1/2 an apple: 6 mg
