Fruits and vegetables help provide several nutrients necessary for the rapid growth and development of children.
Foods from these two groups help in:
- Enhancing the immune system and thus fighting-off oxidative stress
- Combating chronic health issues in the long run
- Maintaining overall well-being by developing and supporting healthy dietary practices
Health Benefits Of Fruits And Vegetables For Children
Fruits and vegetables are rich in essential micronutrients, dietary fiber, and bioactive compounds.
These substances can provide several health benefits, as mentioned below.
Energy: Fruits and vegetables contain natural sugar, glucose, and fructose. Both these sugars are condensed sources of energy; and are a healthy replacement for high-sugar processed items like candies, colas, and cakes.
Eating fruits and vegetables, in recommended portions, can help manage your child’s weight and thus combat lifestyle-related health issues, such as obesity, in the long run.
Digestive health: Whole fruits and vegetables (with peel) are rich in dietary fiber, which includes soluble and insoluble fiber.
Insoluble fiber present in the fruit helps add bulk to the diet. Besides, it helps in smooth intestinal motility. Both these qualities help regular bowel movement and thus avoid constipation
Gut health: Whole fruits and vegetables provide fermentable dietary fiber such as pectin, inulin, resistant starch, and lignin.
These fermentable fibers act as ideal prebiotic support that might enhance gut microflora.
A healthy gut promotes absorption of necessary nutrients for growth.
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Immunity: Regular consumption of recommended amounts of fruits and vegetable aid in enhancing gut microflora.
A healthy gut microbiota helps improve general health by maintaining the immune system.
Besides, fruits and vegetables provide essential vitamins, minerals, and bioactive compounds, which also play a role in maintaining immunity.
Bone health: Several epidemiological studies indicate the direct relationship between bone health and regular consumption of high amounts of fruits and vegetables.
The prime evidence is the possible ability of fruits and vegetables to enhance potassium uptake.
Besides, fruits and vegetables contain vital vitamins, minerals, and antioxidants that could also help maintain bone health.
Cognitive health: It is well-known that green leafy vegetables such as kale, collards, and broccoli boost the functioning of the brain.
This ability of these vegetables is attributed to the presence of micronutrients such as vitamin K, lutein, folate, and beta carotene.
Fruits rich in flavonoids and essential micronutrients such as berries also help in maintaining cognitive health.
Overall health: Whole fruits and vegetables are rich in almost all the vitamins except vitamin B12.
Similarly, they are rich in minerals and bioactive compounds such as phenols, flavonoids, and carotenoids.
These nutrients have antioxidant and anti-inflammatory effects that help in supporting general health.
The nutrients of fruits and vegetables together provide several general health benefits