Teen Nutrition: Vitamin C

Teen Nutrition TalkΒ 
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Vitamin C has so many important roles in the human body!

  1. Antioxidant: Protects against free radical cell damage
  2. Wound healing: Makes the protein collagen wound repair
  3. Boosts Immune Function
  4. Increases absorption of plant-based iron

Daily Recommended Amount

  • Teen Boys: 75mg
  • Teen Girls: 65mgΒ 

Great Food Sources to Provide Vitamin C for your Teen!

  1. Citrus Fruits: oranges, grapefruit
  2. Other Fruits: kiwi, mango, strawberries, cantaloupe,
  3. Vegetables: red & green bell peppers, tomatoes, green leafy vegetables, broccoli
  4. Beverages Fortified with Vitamin C- Check the nutrition panel to make sure Vitamin C was added!

Don’t Forget- Prolonged cooking and storage often decreases Vitamin C content. Eat these items raw, microwave or steam to receive the most Vitamin C!Β 

https://ods.od.nih.gov/factsheets/VitaminC-Consumer/