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Fruit and Veggies

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Healthy Kids Nutrition

Benefits of Fruit and Vegetables

Balanced Diet – benefits from Fruit and Vegetables

We always hear that fruit and vegies are good for our health, but why and what fruit and vegetables gives us what benefits?

Here is an easy to use summary of what are the excellent fruit and vegetable sources for which vitamins and minerals. We hope this will help you with changing your children’s diet to a balanced diet.

Fiber
Diets rich in dietary fiber have beneficial effects for health, including decreased risk of coronary artery disease.	Excellent vegetable sources: Include all sorts of beans e.g. kidney beans, black beans, pinto beans, and Different peas like split peas, chick peas, black eyed peas. Lentils Artichokes
Folate
Folate is normally associated with pregnant women’s diets as it may reduce a woman’s risk of having a child with a brain or spinal cord defect.	Excellent vegetable sources: Black eyed peas cooked spinach Different variety of beans Asparagus
Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.	Excellent fruit and vegetable sources include: Root vegetables – sweet potatoes, pumpkin, carrots, turnip Green vegetables like spinach, greens, mustard greens, kale, cabbages Red peppers
Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.	Excellent fruit and vegetable sources include: Fruit like kiwi, orange, pineapple, mango and strawberries Red and green peppers Sweet potatoes broccoli Brussels sprouts Tomato juice Cauliflower
Potassium
Diets rich in potassium help maintain a healthy blood pressure.	Good fruit and vegetable sources include: Tomato and tomato puree Sweet potatoes White and lima beans Green Carrot Juice Prune juice

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