Infant nutrition

The benefits of vegetables for children

The benefits of vegetables for children

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Vegetables are the vegetables that have green as their main color, hence their name, but that is not always the case, since carrots, for example, are orange in color. Be that as it may, vegetables are full of vitamins, one of the main sources of health for the body, antioxidants, minerals, water and fiber, which is why it is so important and beneficial for children to consume vegetables in their daily diet.

Vegetables are healthy foods that help children's development, and their caloric content is so low that they become, along with fruit, the perfect food for children with a tendency to obesity. But not only are they very useful to control overweight, they also help prevent various childhood diseases such as diabetes, cholesterol, digestive disorders or cancer. And, we do not forget that They are foods rich in fiber that satisfy us and, of course, help us against possible problems of constipation.

Doctors recommend the consumption of fruits and vegetables (3 servings of fruit and 2 of vegetables, one of them preferably uncooked, that is, raw) And from the different public organisms, campaigns are launched so that they penetrate society in order to make us aware of having a good and balanced diet, and especially in the smallest of the house.

When to offer this food? Although it may be difficult for us to imagine, we can do it from the first to the last meal of the day. At breakfast, for example, in a vegetable smoothie with fruits; mid-morning, in carrot strips; at lunch, with a broccoli and zucchini puree; for an afternoon snack, with a slice of whole wheat bread with tomato and, for dinner, with some grilled mushrooms. There is no excuse for our little ones and us to eat vegetables.

Do you know a curious way that children have more love for vegetables? Get to know them a little more! That is why we recommend that you tell your children to accompany you to the market next time and tell them some curiosities such as that there are spring, summer, autumn and winter vegetables or that the white part of many vegetables, such as the heart of the lettuce, has less vitamins, than the green part.

It is also very good that they know each of the specific properties of vegetables and how these vitamins and minerals can help them, for example, to improve their performance when studying or doing homework, or to strengthen their muscles.

Lettuce: Food with laxative properties and with a large amount of vitamins such as A, C, B2 and PP. It is also a vegetable that appears to accompany meats and fish.

Cauliflower. It is among the foods that protect against cancer. Although due to its smell, it tends to produce a lot of rejection, we can camouflage 'its presence' if we present it to children in batter or with b├ęchamel sauce.

Green peas. It favors the reduction of cholesterol, relieves constipation and is highly recommended for the health of our eyes and our skin.

Broccoli. It is a vegetable very rich in calcium and perfect for those children who have intolerances or are allergic to cow's milk. It is also an ingredient that has recently become very fashionable because with it you can make delicious pizza dough.

Zucchini. Due to its phosphorus content, it helps to keep our brain healthy and also to strengthen the brain. Do not forget also that it removes toxins from the skin and fights acne.

Pumpkin. It is one of the favorites for children. On the one hand, because of its sweet taste and, on the other, because they relate it to something fun, Halloween. It contains a lot of water (90% of its composition), which makes it a very important food to keep us hydrated, and it is good for protecting our heart and our eyes.

Tomato: The tomato is a food with antioxidant properties and full of vitamins (A and C) and minerals. It protects our eyes from future problems like night blindness.

Carrot: The carrot, like the tomato, is a food full of antioxidants and it is also a source of vitamin A.

Pepper: The pepper is a gastric stimulant that helps to open the appetite as well as being a perfect ally in the fight against infections and carrying a large amount of vitamin A and C.

Cucumber: Diuretic food, perfect to include in the summer diet of children due to its high water content, which helps prevent dehydration.

The consumption of vegetables can be done as best suits, but it is always advisable to follow a series of recommendations such as washing and disinfecting the vegetables that are going to be consumed, to avoid consuming substances that may be harmful to the body of children.

- The most advisable thing is to wash them with plenty of water to eliminate the dust that they have been able to store until they have reached the kitchen of your house, although this does not assure us that we have finished with the possible pesticides they may have.

- At the time of disinfect vegetables, you can use different products. For example, salt and lemon (make a mixture of half a liter of water, a tablespoon of salt and squeeze a whole lemon) or with vinegar (put a glass of vinegar and three of water in a bowl).

- It is important that, before handling these foods, you have washed your hands well and that the utensils that you are going to use later for their preparation are very clean (better to wash them in the dishwasher) and that they have not been used, for example, to cut the meat.

And now it's time to put on our aprons and start cooking delicious dishes where the main ingredient is a vegetable. Shall we start?

You can read more articles similar to The benefits of vegetables for children, in the Infant Nutrition On-Site category.

Video: Mayo Clinic Minute: Why eating more vegetables, less meat is healthy (February 2023).