This is the vitamin that only guinea pigs and humans cannot provide - perhaps few people know about vitamin C. How can we provide the right amount of children?
Provide the right amount of fruit, green grass
Ensuring proper intake of vitamin C is very important for children who are growing up. We are in a slightly less favorable position than the baby's need for vitamin C, since a lot of things over one year of age get into the little ones and bigger ones. And the right amount of vitamin is vital for kids to grow well. It is well known how much the body needs. The beneficial effects of Vitamin C have been much appreciated by many, as have many articles on whether it is worth taking more than the amount required by the body, can be dosed (NO!) And of course, what it does if we do not bring enough in to our body. to provide children with the necessary amount of development, along with other vitamins and nutrients. In the absence of this, the small and the larger do not develop properly, which can lead to severe consequences over the long term. Vitamin C (also known as ascorbic acid) is one of the best known water soluble vitamins. As the body evolves, the body's requirements for vitamin C continue to grow, as this vitamin not only helps the immune system, but also strengthens bone and other metabolic processes. And in stressful, stressful physical situations, your body may need more vitamin C than usual.
Children need vitamin C at age 1-3 and laterOne-year-old babies, children are already active, physical and mental development is fast, and they need a lot of energy. Vitamins must provide everything that supports the body in this process. 1-3 years old between the little ones Daily intake of vitamin C is 45 milligrams growing, these values can be kept for up to 10 years. 11 years card adolescents are much more than that, 60-80 milligrams of vitamin C there is a need daily, and the values are removed all the way to adulthood. (The recommended daily intake (RDA) can be found in the table of the National Nutrition and Food Science Institute's website at 60 mg, the current recommendation is 80 mg).
How Much Vitamin C Is There?The real challenge - after we have thoroughly figured out how much vitamin C a child needs - is to make meals that we can provide them with - maybe even enjoy it. We add a little help to this.Brand the richest vitamin C plant homoktцvis (800-5000mg), s a csipkebogyу (400mg), many kids just love to sip rose hips tea and sea buckthorn extract, so it's worth tricks and more popular vegetables and fruits. One medium, 150 grams almбban approx. It contains 6 mg of vitamin C. (Yeah, sure! Apples in 100g only contain 4mg of vitamin C. We wouldn't think so!) oranges there is enough for this: 50g to 53mg per 100g. You can wrap it in cold, at most lukewarm tea or lemonade lemons which contains 53 mg of vitamin C. Kiwi It contains 72 mg of vitamin C, which is a relatively high number. Fortunately, the ripe kiwi fruit is quite popular among the children. THE tangerines perhaps the small and big ones are even better bet, with 30mg per 100g. If we lose an average size tangerine, then 1 tangerine is reduced by approx. 8-10 mg of vitamin C can be given to the child. Practically approx. 5 mandarins can cover the daily requirement of vitamin C for a small child. Of course, it is not ideal to eat a lot of one variety but to combine it with worthwhile greens and other fruits! Most kids like a sбrgadinnyйt also, which (depending on the breed) can provide a relatively large amount of ascorbic acid (24g to 42mg per 100g). It is surprising, but banбnt not to be overlooked if you are on a vitamin C supplement: 10dkg (ie 100g) contains 9mg ascorbic acid and an average size fruit contains 11mg. It has a vitamin C content similar to banana szхlх, the gцrцgdinnye And the plum too - they also have 9-10mg. There is also less banana хszibarackban (6mg), s a nectarines (5mg) One of the coolest ends up being vitamin C's strawberry, because the wet appearance of the fruit is not less than 57 mg of vitamin C (if we lose 100 g). In practice, this means that an average size of bile eyes can inject 7mg of ascorbic acid into the body. currant Unfortunately, not many kids love it, though it is a good source of vitamin A: black currant contains, for example, 160-180 mg of vitamin C per 100 grams, red currants "only" 41 mg. My favorite sбrgarйpбnбl 100 mg 9 mg, a zцldborsуnбl 60 mg, a vцrцskбposztбnбl 57 mg, a fehйrkбposztбnбl 51 mg, a karalбbйnбl 62 mg, a paprikбnбl 150-250 mg, a paradicsomnбl 19-25 mg can be taken as a basis. (The uborkбban it is very light - only 2.3 mg. THE kukoricбban not too much - 6-7 mg.) There are kids who like a sauerkraut Also, here is 20 mg of vitamin C per 100 grams.
Average day, average dietOf course, vitamin C should not be given to a child at the same time. At least 2x a day, but if possible get fruits and greens as many times as possible. This is usually best served as a meal and snack, but of course at breakfast, lunch, dinner (eg, cereal or fruit-based table, bread, or food).Related articles about Vitamin C:
- Dried fruits have less vitamin C
- From cod liver oil to multivitamins