What Do Fruits & Veggies Give to Kids?

by Contributing Writer

Overview

Fruits and vegetables are essential in a child's diet. Not only are they low in fat, but they are also full of vitamins and minerals essential for your child's health.
Vitamins A, C & E

Vitamin A protects and improves your eyesight. It also helps fight off infections. Fruits and veggies high in vitamin A are carrots, spinach, sweet potato, kale, squash and bell peppers. Vitamin C boosts your immunity and lowers your risk of cancer. Papaya, bell peppers, broccoli, oranges, strawberries and kiwi are high in vitamin C. Vitamin E protects your skin from ultraviolet light and prevents cell damage from free radicals. Foods high in vitamin E are papayas, spinach, almonds, collard greens and blueberries.

Potassium

Potassium helps your muscles function correctly and lowers the risk of high blood pressure. Beans, soybeans, lentils, yam, papaya and bananas are high in potassium.
Iron

Iron helps supply oxygen to muscles and boosts resistance to stress and disease. It also prevents fatigue. Spinach, asparagus, broccoli, collard greens, kale and cabbage are high in iron.
Calcium

Calcium builds strong bones and healthy teeth. Green leafy vegetables such as broccoli and spinach, as well as rhubarb and peas, are high in calcium.
Fiber

Fiber helps your digestive system function properly. A high-fiber diet can also reduce the risk of heart disease and diabetes. Berries, oranges, avocado, mango, broccoli, spinach and beans are high in fiber.