What are the fruits and vegetables children should eat?
Fruits and veggies benefit children in many ways, including reducing obesity risk, providing nutrients, and improving school performance. However, most of the children do not get the recommended servings of veggies and fruits a day. Today, we will show you some of the best vegetables and fruits that you should include in your kids’ daily diet.
Before discover some of the best fruits and vegetables that you should add to your children’s diet, you should know the benefits of these superfoods for children’s health.
Benefits Of Vegetables And Fruits
Consuming vegetables and fruits offers many health benefits for children’s bodies. Now, some of the best foods for kids include:
Provide Nutrients
Children’s bodies need good nutrition, and vegetables and fruits are rich in vitamins, minerals as well as other essential nutrients. For example, citrus fruits are rich in vitamin C, carrots are packed with vitamin A and spinach is loaded with iron. Eating vegetables and fruits in a rainbow of colours will provide the children’s bodies with many different nutrients.
Reduce obesity risk
Fruits and vegetables are packed with filling fiber, but they are also low in calories and fat. Therefore, children should eat vegetables and fruits instead of fast foods and sugary snacks.
Improve digestive health
Fruits and vegetables are packed with fiber, so they can help improve the digestive system function. Eating more these foods can help ease constipation in kids. This is because fiber will pass through the digestive system and absorb water, which causes regular bowel movements.
Improve school performance
Eating fruits and vegetables regularly can also help improve school performance. In contrast, eating fast food, candy and soft drinks regularly can have negative effect on school performance. Other studies have shown that diets that are rich in refined carbohydrates and saturated fats negatively affect brain function while fresh vegetables and fruits help improve brain functioning.
List Of Fruits And Vegetables Children Should Eat
Depending on age and daily activity, children should eat 1-3 cups of vegetables on a daily basis. However, most of the children do not get enough vegetables. Here are some vegetables and fruits that are worth a place on the plate of your child.
Lemons
Lemons are a great source of vitamin C. Also, this fruit is packed with pectin, which helps reduce the blood cholesterol level. Just remember that your children should rinse their mouth with water after consuming lemons because lemon has high acidic content that can damage their tooth enamel.
Carrots
When it comes to list of fruits and vegetables for kids, you should not forget carrots. They contain high content of vitamin A that is good for eyesight and immunity. Besides, carrots also contain the high amounts of fiber that helps slow down the absorption and have positive effect on the blood sugar.
Cabbage
Cabbage is a kind of the cruciferous vegetable family that includes broccoli, kale, cauliflower, and Brussels sprouts. It is inexpensive, but it is very good for children’s bodies. Cabbage is rich in fiber that is good for digestion and satiety while vitamin C found in cabbage is good for the immune system as well as the iron absorption. Addition to this, cabbage also contains vitamin K that is good for healthy blood and circulation.
Corn
Corn is known as a high-carbohydrate vegetable. It contains thiamine that aids to convert carbohydrates into required energy. Addition to this, corn contains heart-healthy folate, and powerful antioxidants that help fight disease. Opting for organic corn is a great idea when it comes to including corn in your children’s diet plan.
Celery
Celery provides vitamin K that is good for blood circulation. Besides, this kind of vegetable also contains folate for red blood cell production, fiber, vitamin A and powerful antioxidants. Therefore, celery has been found to reduce blood pressure and cancer risk.
Cucumbers
Cucumbers are very rich in water, so it can help children’s bodies stay hydrated, especially in hot temperatures. Besides, they also provide powerful antioxidants such as beta-carotene and vitamin C that help fight off cellular damage. Plus, cucumbers are also rich in B vitamins that help with nerve health, and potassium for heart health.
Berries
Berries include strawberries, cherries, blueberries and blackberries. They contain high contents of powerful antioxidants, which can help reduce the cancer risk. Addition to this, berries are also good for brain. According to a research, berries have been found to help with the cognitive functioning in humans. These fruits in may be effective in preventing the side effects of chronic stress on brain function. Some studies have found that the extracts taken from berry can help in improving memory function. Berries’ seeds are also rich in omega-3 fats. So, if you want to improve your children’s brainpower, add more berries to their smoothies, yogurt, and snacks. Another solution for you is to add berries to their serving of vegetables in order to boost the flavor.
Garlic
Garlic is effective in keeping us healthy, making it worth mentioning in the list of foods and vegetables for kids. It has been found to reduce blood pressure, fight cancer, protect the heart, as well as regulate blood sugar levels. Besides, it also contains antiviral and antibacterial properties, which may be helpful during cold season.
Iceberg Lettuce
Iceberg lettuce is rich in vitamin K that helps keep bones and blood strong. Addition to this, this kind of vegetable also has high content of vitamin A that is required for the eyesight and immunity. Plus, the darker variety of lettuces offers more nutrition per serving. If your children eat salad, consider adding iceberg lettuce to their salad.
Apples
The nutrients apples provide can help your children stay strong and healthy. Firstly, apples contain dietary fiber called pectin that helps stimulate good bacteria in your children’ s gut and also fight against bad bacteria. Secondly, apples contain boron that helps keep your children’s bone and teeth healthy and strong. Addition to this, apples are also packed with vitamin C, which helps protect your kids from diseases. It is easy to include these fruits in your children’s daily diet by using them as a dessert after meals, or making apple juice.
Onions
During allergy season, onions are a great solution at home. They are rich in quercetin, which is an antioxidant that helps increase the immunity. Addition to this, onions have also been shown to help with heart functioning. Plus, they also provide iron, vitamin C, folate, calcium and fiber.
Oranges
Oranges are well-known for their vitamin C content. Besides, oranges are also rich in fiber, beta carotene as well as other carotenoids. Besides, the peel and pith of oranges are packed with pectin that is a kind of flavonoids and soluble fiber. Thanks to the benefits of oranges, encourage your children to eat a few pieces of orange or drink fresh orange juice every day.
Parsley
This is another kind of vegetable in the list of fruits and vegetables for kids that we want to mention in this article. Parsley has large amount of vitamin C, vitamin K, iron and calcium. Also, it is also packed with fiber, folate and water. Therefore, there is no surprise that this kind of vegetable is a superfood for kids that you should include in the list of fruits and vegetables for kids.
Grapes
The carbohydrates found in grapes are slow to digest, so the energy your children can get from grapes may last longer. Addition to this, grapes are rich in vitamin C, dietary fiber, and potassium. Moreover, grape’s skins have high content of antioxidants that are very important for children’s health.
Potatoes
Potatoes provide potassium, vitamin B6, vitamin C and fiber. They have a high glycemic index, so they can affect blood sugar. A person who suffers from diabetes, blood sugar issues, or weight problems may want to limit their consumption of potato; however, most of us should enjoy potatoes in moderation to reap all of their benefits.
Bananas
This is the last yet very important one in the list of fruits and vegetables for kids that we want to reveal in this article. Children need the carbohydrates found in bananas as a source of energy. Besides, this fruit is packed with vitamin B6, which is required for a nervous system, and healthy skin. Moreover, bananas are also rich in vitamin C, dietary fiber, and potassium, all of which can help keep your children’s hearts healthy. Especially, your children can enjoy bananas without any worries because they have no fat. To include more bananas in your children’s diet, encourage them to consume a banana or to make some delicious snacks with bananas.
After reading this article, we hope that you knew some of the best fruits and vegetables you should include in your children’s daily diet. Actually, all of these fruits and veggies are good for human health and your children can enjoy them without any worries. For further simple yet effective tips for health and beauty, you can visit our website.
Author BIO
Lucy Alvet – Writer and Blogger, who has more than 6 years of experience in the industry of Health and Skincare. I work for Healthy Guide – reliable resources that help readers solve all their health, beauty concerning, and many other issues in life. I also focus on nutrition, relationship, fitness, lifestyle, men and women’s issues.