The start of a new school year brings excitement, fresh routines… and a surge of germs. While no nutrient is a magic shield, Vitamin C is one of the best ways to support your child’s immune function, help their bodies fight free radicals, and keep energy levels steady.

• Supports a healthy immune system.
• Helps the body absorb iron from fruits and vegetables.
• Plays a role in skin and wound healing (for those playground scrapes).
• Works as a powerful antioxidant to protect cells from everyday stress.

Summary: Back-to-school season is prime time to focus on Vitamin C. It’s not just about fighting colds, it’s about giving kids a healthy start to the year.

The Science of Vitamin C (Made Simple)

Vitamin C, also called ascorbic acid, is a water-soluble vitamin, meaning your body doesn’t store it. Kids need a steady supply from fruits and vegetables every day to meet their recommended daily intake.

• Immune health: Supports white blood cells that fight germs.
• Iron absorption: Helps the body get more from iron-rich plant foods.
• Skin and tissue repair: Vital for collagen production.
• Antioxidant protection: Neutralizes free radicals from pollution, sun exposure, and active play.

Age Group and Recommended Daily Intake (RDA)

• 1–3 years – 15 mg
• 4–8 years – 25 mg
• 9–13 years – 45 mg
• 14-18 years - 65 mg

Summary: Vitamin C is essential for immune function, tissue repair, and antioxidant protection, and kids need it daily.

Naturally High in Vitamin C Fruits and Vegetables

When you think of Vitamin C, oranges might be the first thing that comes to mind — but nature has a much bigger menu. Many fruits and vegetables contain even more Vitamin C per serving than citrus fruits, and including a variety in your child’s diet helps deliver other vitamins and minerals for a healthy immune system.

• Strawberries – Sweet, snackable, and packed with antioxidants.
• Mango – Tropical, juicy, and bursting with flavor.
• Kiwi – Tiny but mighty, with more Vitamin C than an orange.
• Pineapple – Tart-sweet and great in smoothies.
• Bell Peppers – Red peppers are especially high in Vitamin C.
• Papaya – Creamy and rich in both Vitamin C and fiber.
• Broccoli – A crunchy veggie with immunity perks.
• Aloe Vera – Hydrating and surprisingly rich in Vitamin C.

For parents, the challenge is often time-consuming, peeling, chopping, and packing fresh produce every day can be tough. That’s where frozen fruit can be a game-changer. Our products lock in Vitamin C at peak ripeness, making it easy to add nutrient-dense fruits to smoothies, yogurt bowls, and lunchboxes in minutes.

Summary: Whether fresh or frozen, a rainbow of fruits and vegetables keeps Vitamin C levels high and immune systems strong. For busy families, frozen options deliver convenience without losing nutrients.

The Back-to-School Vitamin C All-Stars

Our frozen fruit and ready-to-enjoy products make it simple for parents to serve up Vitamin C fast. Here’s our Hall of Fame lineup, each with 20% DV or more per serving.

Summary: With these frozen fruit heroes, your kids can get a big chunk of their daily Vitamin C without supplements.

Kid-Approved Ways to Add Vitamin C to the Day

You don’t have to overhaul your menu, just swap in Vitamin C-rich options at breakfast, lunch, or snack time.

Ideas for busy parents:

• Breakfast boost: Blend mango with orange juice for a double Vitamin C hit.
• Lunchbox upgrade: Add strawberry slices to yogurt.
• After-school snack: Serve Smoothie Pops or a mini Sorbetter®.
• Sports fuel: Immunity Blend smoothie before practice.

Summary: Quick swaps with frozen fruits make it easy to hit daily Vitamin C goals — no pills required.

Timing and Tips for Getting the Most from Vitamin C

Getting enough Vitamin C is important — but so is making sure your child’s body can use it effectively. Because it’s water-soluble, Vitamin C isn’t stored in the body for later, so a steady supply throughout the day works best.

• Spread it out: Offer Vitamin C-rich foods at breakfast, lunch, and snack time instead of all at once.
• Pair with iron: Serving strawberries or mango with iron-rich foods like spinach, beans, or fortified cereals can help boost iron absorption.
• Fresh or frozen both work: Vitamin C levels stay high in frozen fruits and vegetables when they’re picked and frozen at peak ripeness.
• Go whole food first: Supplements can help if needed, but kids often enjoy Vitamin C naturally from fruits and vegetables — and get extra fiber and nutrients along the way.
• Avoid overdoing it: More than 2,000 mg a day may cause stomach upset, so stick to the recommended daily intake for their age.

Summary: Small, consistent doses of Vitamin C throughout the day — especially from whole foods — help kids get the full immune and antioxidant benefits.

Beyond Immunity: Other Benefits of Vitamin C

• Reduces tiredness and fatigue.
• Supports collagen for healthy skin, gums, and connective tissue.
• Helps recovery after sports and active play.

Summary: Vitamin C is more than an immune booster — it’s an all-around health helper for growing kids.

Fun Vitamin C Learning for Kids

Make nutrition exciting by turning Vitamin C into an adventure.

• Eat the Rainbow chart: Track colors eaten each day.
• Vitamin C Superhero: Name their fruit “hero” of the week.
• Kitchen experiment: Squeeze lemon juice on apple slices to see how antioxidants slow browning.

Summary: Engaging kids with Vitamin C education helps them make healthy choices themselves.

Want the Full Back-to-School Wellness Plan?

We’ve got more than Vitamin C tips. Read our other blog — Send Your Kids Back to School Without the Bubble Wrap — for broader healthy habit ideas like hydration, balanced meals, and immune-boosting nutrients.

The Takeaway

Back-to-school season doesn’t have to mean back-to-back sick days. With Vitamin C-rich fruits, fun snacks, and easy daily habits, you can keep your kids healthy, energized, and ready to learn.

Find our Vitamin C All-Stars