How to boost your kids defences with kiwifruit

How to boost your kids defences with kiwifruit

  • Zespri SunGold kiwifruit
  • Vitamin C
  • Zespri Green kiwifruit

When your child has a cold or the flu, it’s normal to reach for a bag of oranges or a glass of freshly squeezed orange juice – after all, we are always told that they contain loads of vitamin C, a nutrient which can help boost our immune systems1. But did you realise that there are other fruits with even more vitamin C than the average orange?

How much vitamin C does my child need with kiwifruit?

The recommended daily requirement of vitamin C varies by age: children aged 1-4 need about 60 mg/day, and teenagers aged 13–19 need about 100 mg/day.2 Since vitamin C cannot be stored in the body, children need to eat their vitamin C requirement everyday.

vitamin_C_kiwiWhy does vitamin C help boost immunity with kiwifruit?

Studies show that getting enough vitamin C is essential for the immune system. The immune system is the body’s natural defence mechanism against infections and other invaders. Children with a healthy immune system are less likely to get a cold, and if they do catch something then their symptoms should be less severe, and their recovery faster.3

vitamin-C-kiwifruitKiwifruit, a tasty source of vitamin C for your kids

Desert is often the last meal that we associate with health and nutrition, but with a little creativity you can turn a boring fruit salad into a delicious treat than your children will love.The Zespri kiwifruit salad with berries, apple, cinnamon and custard, is the perfect dish when you need an immune system boost. And since the Zespri Green kiwifruit contains 85 mg of vitamin C / 100 g,4it’s a great way to make sure your child gets their recommended daily dose. What’s more, Zespri kiwifruit is jam-packed with other vitamins, minerals and antioxidants, making it one of the healthiest fruits available!4


  1. National Institutes of Health. Vitamin C. Available at: (accessed 4 October 2016)
  2. European Food Safety Authority. Scientific Opinion on Dietary Reference Values for vitamin C. EFSA Journal 2013;11:3418
  3. US National Library of Medicine PubMed Health. Vitamin C for preventing and treating the common cold. Available at: (accessed 4 October 2016)
  4. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: (accessed 15 November 2016)