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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.

    References & Resources