Fruits that are good for children (2024)

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Is it good for children to eat a lot of fruit? In fact, feeding children fruit is essential for a child's body to grow healthy. Read on to find out what fruit children should eat and how fruits can help promote growth and development in children?

1. Why should children eat more fruit?

Fruits are good for kids! This has been scientifically proven for a long time. Fruits (and vegetables) are a rich source of vitamins and minerals, which are especially important in the development of children, which is why parents should pay attention to include more fruits in the diet. of children. In addition, they have:
A good food low in fat Low in salt Low in calories A healthy food with no cholesterol Usually a good source of potassium , fiber, vitamin C and folate According to scientists, a a day a child should be given at least:
One small apple or half a large apple A cup of apple sauce One large banana About 32 seedless grapes One medium grapefruit One large orange One large peach One medium pear About 8 large strawberries Half a small watermelon 1/2 serving of raisins . Although a cup of 100% fruit juice, including apple juice and orange juice, can be considered a cup of fruit, it is much better to eat whole fruit, which has more fiber, instead of juice. tree.
Getting children to eat fruit is usually not as difficult as forcing them to eat vegetables. Most fruits have a pleasant sweetness and are often viewed as a very enjoyable snack. However, if your child doesn't eat a lot of fruit, some simple tips to encourage them to eat more fruit include you:
Simply make fruit available in your home, including whole fruit and chopped fruit for a snack Offer a variety of choices, including fresh seasonal fruit, and let children help parents choose them at the grocery store or on a trip to the market produce Add fruit, such as bananas or berries, as a topping on breakfast cereals, yogurt, and more. of children. Make a fruit smoothie And set a good example by eating more fruit each day.

2. 10 types of fruits that are good for children

"What fruit should children eat or what fruit should children eat?" This is probably the question most parents ask when considering including fruit in their baby's diet. To answer this question, we give a list of 10 good fruits for children for parents to choose and include in their baby's diet.
2.1. Berries Berries are a group of fruits that include strawberries, blueberries, cherries, and blackberries. The darker the berry's color pigment, the more nutritious it is. Berries contain high levels of antioxidants, especially vitamin C, which may help prevent cancer risk. Berries are also brain foods.
Berries seeds are also a rich source of omega-3 fats. If you want to boost your baby's brain, buy more berries for a snack or help your child make the smoothie they want. The taste of these fruits is also very appealing to children. Alternatively, parents can also add some berries to their baby's hot or cold yogurt, dip, and cereal. For a light dessert, add some berries to the toppings. If not, you can also add berries to the vegetables to enhance the flavor. For example, you can try sliced ​​cherries with broccoli or strawberries with chickpeas.
2.2. Apples Apples are delicious, but that's not the main reason kids should eat more apples. Apples are really one of the best fruits for human health. The nutrients that apples provide can really help kids stay healthy and comfortable doing the things they love like running, playing sports, and more.
This fruit has a lot of benefits to help your baby grow well. Firstly, the pectin present in apples is a type of fiber with some amazing properties. It is water-soluble and also stimulates beneficial bacteria to live in your baby's digestive system, while fighting any bad bacteria that try to live there. Second, a mineral called boron helps build strong bones and teeth. As your child is in the most critical years of his or her development, this mineral is essential for them.
Besides, apples are also rich in vitamin C. Just one apple can provide 1/4 of a child's daily vitamin C requirement. Finally, apples help protect you and your kids from diseases like heart attack, cancer, vision disorders, diabetes, and more. Adding apples to your daily diet is quite easy - you can add some apples as a light dessert after a meal. If not, you can also give your child a glass of apple juice or combine with other fruits that will be good for him like carrots or oranges.
2.3. Bananas Bananas are rich in carbohydrates that can help strengthen muscles. Sure kids don't need bananas to gain muscle, however, kids need carbohydrates as an energy source. Bananas are also rich in vitamin B6 which is essential for skin health, nervous system and necessary energy production for the body. In addition, bananas are also a good source of fiber, vitamin C and potassium that will help keep your baby's heart strong.
What is surprising is that contrary to what many people think, bananas have no fat so children can enjoy these good fruits without any worries. To add bananas to your child's diet, you can encourage your child to eat bananas or make some snacks like banana cake or banana ice cream.

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Healthy eating for children

2.4. Orange is a fruit prized for its impressive vitamin C content. Just one orange contains the recommended amount of vitamin C for 2 days for your baby! Oranges are also a rich source of fiber, containing some beta carotene and many other types of carotenoids. Besides, the natural sweetness comes from a large amount of glucose, fructose as well as sucrose. In addition, orange peels are a good source of pectin, a type of soluble fiber and flavonoids that can be good at preventing colds. Due to the amazing benefits of oranges, parents should encourage their children to drink a glass of freshly squeezed orange juice or simply eat a few pieces of oranges a day. In addition, the combination of oranges and carrots is a good juice for children, helping to strengthen the immune system.
2.5. Lemon Like all citrus fruits, lemons are also a good source of vitamin C. 100 ml of its juice will have about 48mg of vitamin C, which should be enough for a child's daily needs. In addition, this fruit is rich in pectin, an important type of soluble fiber. According to some studies, soluble fiber in foods can help lower blood cholesterol levels.
One thing parents should be aware of - it's important to rinse your child's mouth with water after eating lemons because the high acid content can damage tooth enamel. Do not brush your teeth immediately after eating because the brush can put acids deep into the enamel.
2.6. Peaches These fruits are sweet but mostly come from natural sugars. They are a rich source of vitamin C and fiber, and provide small amounts of other vitamins and minerals, especially potassium. Besides, peaches also contain beta carotene which the body will use to convert into vitamin A.
2.7. Grapes The combination of grapes with sugars makes them very sweet. Carbohydrates in grapes are digested slowly so the energy that children get from grapes can last longer. In addition, grapes are a rich source of fiber, vitamin C and several other trace minerals. Grape skins have a lot of antioxidants that are very important for human health.
2.8. Pineapple Pineapple contains an enzyme (called bromelain), which can tenderize meat if used as a sauce. In addition, these fruits are a good source of fiber, vitamin C and the mineral manganese necessary for human bones, joint cartilage and brain.
2.9. Pears contain low GI. This means the pear's carbohydrates are digested slowly and give you a longer source of energy. In addition, they also contain fiber, vitamin C, some vitamin E, and other minerals. In particular, pears are lower in potassium than most other fruits and this is great for some children who must have a low-potassium diet due to special kidney problems.
2.10. Avocados Avocados contain good fats, which are important for a healthy heart. It is a source of fatty acids and closely resembles the healthy fats found in olive oil. Besides, avocado is a rich source of vitamin E, which helps maintain healthy red blood cells in the blood, and helps prevent possible damage to the protective membranes of every cell in the body. People. In addition, avocado contains a lot of fiber that helps move food through the digestive system effectively to help children not be constipated. Finally, avocados are an excellent source of vitamin B6, which is essential for healthy skin, nervous system and energy production for children.
As we all know, crunchy and colorful fruits are very important and interesting in children's diet. Most babies eat fruits and vegetables during their first year. There are many reasons for people, especially children, to eat fruits because they contain many essential nutrients and vitamins that contribute to a child's health, growth and development. In addition, fruit also includes other important phytochemicals that may help reduce the risk of certain diseases such as cancer and heart disease.