Vitamin C for Children: The Body’s Natural Defender

By Anna Ritan, APD, Paediatric Dietitian and Nutritionist

Vitamin C, the body’s natural defender, does more than just help fight off colds, it also supports the production of collagen, helps kids bounce back from stress, and plays a key role during periods of rapid growth. When it comes to boosting your child’s immune system and keeping their skin, gums, and growing bodies healthy, vitamin C is a must-have nutrient that can’t be missed.

The body cannot store vitamin C, it is a water-soluble vitamin,  so it’s important that children get enough from their diet every day! 

Let’s take a closer look at why vitamin C is so important for kids:

Key Benefits of Vitamin C for Children’s Health

Vitamin C helps the body carry out many steps that fight off nasty bugs and bacteria, is a powerful antioxidant, and supports many important processes in your child’s body, including:

• Building a strong immune system

• Supporting collagen production for healthy skin, gums, bones, and blood vessels

• Helping the body absorb iron from food

• Supporting recovery during times of stress or illness

How Vitamin C Helps Children Fight Off Colds and Infections

Vitamin C helps support the immune system by boosting the activity of defender cells and protecting the body’s tissues from damage during illness. During cold and flu season, or when your child is run down, having enough vitamin C can help them bounce back quicker and keep their immune system strong. 

Vitamin C and Collagen: Helping Kids Grow and Bumps and Grazes Heal

Vitamin C is essential for making collagen, which is the glue that holds growing bodies together, it helps form healthy skin, gums, joints, and blood vessels, which is why it’s so important during times of rapid growth Vitamin C also helps with wound healing and studies have shown that vitamin C supplementation can lead to a quicker recovery time. So, whether your child has a scraped knee or a wiggly tooth, vitamin C is helping things heal beneath the surface. 

Vitamin C and Stress: Helping Kids Cope

You may not realise it, but vitamin C is also important during times of stress and is an important part of your child’s central nervous system. The body uses more vitamin C during stress, with studies showing that vitamin C deficiency is linked to stress-related illness . Children experience many types of stress just as adults do, whether it's emotional (school nerves, separation anxiety) or physical (infections, fevers, growth spurts), so making sure your child gets enough vitamin C, can help support their nervous system, mood and recovery.

When Do Kids Need Extra Vitamin C?

Children may need more vitamin C during these times:

• Growth spurts

• Illness or recovery from infections

• The winter months, when colds are more common

• Times of stress (travel, school changes, sleep disruptions)

• Periods of poor appetite, limited food variety or fussy eating. 

Australian Superfoods Rich in Vitamin C for Kids: Kakadu Plum and Blood Orange

While oranges often get all the credit, Australia is home to some vitamin C powerhouses!

• Kakadu Plum: This native Aussie fruit is one of the richest sources of vitamin C in the world, containing over 100 times more vitamin C than an orange! Even a small amount packs a powerful punch.

• Blood Oranges: These juicy citrus fruits offer a generous dose of vitamin C. 

Best Food Sources of Vitamin C for Children

Try adding these to your child’s diet:

• Oranges, mandarins, blood oranges

• Strawberries, kiwifruit, mango

• Tomatoes

• Capsicum (especially red!)

• Broccoli, Brussels sprouts

• Pineapple and passionfruit

Tip: Vitamin C is sensitive to heat, so include some raw fruit and veg each day where possible.

From healing and growth to managing stress and supporting glowing skin and gums, Vitamin C is a must-have daily essential for every growing child.