Strawberries: A Yummy Way for Kids to Get Vitamin C

By Donna DeCaille, MS,RDN.LD 

Just after Spring arrives, there is a fruit at peak harvest in the southern states -  strawberries!  (And you don’t have to wait too much longer in Northern states!) Bright red, juicy and sweet, they are one of the fruits that are a big favorite for kids.  There’s nothing like the sweetness and crisp texture of a berry in its peak season. They need no prepping.  Just a light wash and they are ready to eat or be topped on desserts, added to smoothies, and parfaits.  So much to be done with strawberries!

Strawberry smoothies are a delicious Spring-time treat!

Strawberries are high in Vitamin C

Strawberries are rich in disease protectors called antioxidants, and are high in a few minerals and vitamins.  They are a major source of Vitamin C - well known for its big role in our immune system and skin health.  Our bodies cannot make this vitamin, so we must get it from our food. Vitamin C will help every cell in our body heal including cuts and bruises, and it builds up and strengthens our bones and teeth. As for the common cold, Vitamin C cannot prevent you from getting it, but evidenced-based studies show that it could reduce the length and severity of a cold.  If you want to get the full benefits of vitamin C, you’ve got to eat good sources every day -- not just when you feel a cold coming on.  

One half cup of strawberries will meet or get close to meeting the Daily Value needs of Vitamin C for children and teens.  The Recommended Daily Value of Vitamin C, or the amount we need  everyday, is based on our age.  *A half cup of sliced strawberries will have about 50 milligram of Vitamin C.  

For example, kids will easily get adequate Vitamin C by eating fresh strawberries: 

4-8 years: 25 milligrams (about a ¼ cup) 

9-13 years: 45 milligrams (about a ½ cup) 

14-19 years 75 milligrams (about ¾ cup)

Just a note that Vitamin C amounts in strawberries start to fall once they are cooked for toppings, jams, jellies and cobblers because this vitamin will lessen when heated.  Fresh or frozen is the best way to enjoy them.

Get Outdoors & Pick Fresh Berries

It's springtime and the berries and bunnies are a great attraction to get outdoors and enjoy the fresh air and sunshine.  It’s an excellent time to get the kids to be active and pick some fresh berries to support our local farms.  Many local farms in Georgia are open for berry picking - check out the list here! 

 
Nibble on something healthy(N.O.S.H) tip: Most adults and children who eat at least two servings of fruit along with vegetables will not need Vitamin C supplementation, but if you find that to be a challenge for a picky eater or those with many fruit allergies, then discuss supplements with your doctor for a brand recommendation. There is no benefit in taking megadoses on vitamin C. Excess Vitamin C is not toxic, but may cause stomach upset and other effects.