Especially in these days when the pandemic continues, it is even more important that our immune system is strong. In addition, consumption of fruits and vegetables supports the growth and development of children. They provide cell regeneration and tissue and wound repair. They contain essential elements for skin, eye and hair health. They protect the health of teeth and gums. They protect our children against child obesity and chronic diseases by providing a feeling of satiety. Expert Dietician İpek Ağaca Özger gave information on the subject.
Don’t Let Our Children Stay Without Vegetables
Vegetables such as cabbage, cauliflower, broccoli, brussel sprouts, leeks, parsley, carrots, zucchini and spinach are available in winter. These foods are rich in various vitamins (A, E, D, C) and minerals (magnesium, potassium, selenium, zinc, etc.). It is very important for our children to consume at least 1 bowl of vegetables every day for their growth and development.
Let’s Color the Nutrition of Our Children Attending Home Lessons in the Pandemic
Fruits have fewer calories than junk food like processed foods. Eating fresh fruit throughout the day can give your child the essential nutrients his body needs, and choosing fruits, especially in lunch boxes, for snacks can prevent him from eating unhealthy foods. Thus, it removes our children from the risk of obesity. Regular fruit consumption keeps your child’s energy level high. Especially in the pandemic, when our children attend classes from home, their concentration may decrease more. Better energy levels mean better concentration; This helps to increase performance in academic, sports and other fields. All fruits are extremely sufficient in terms of vitamins and minerals, but it is recommended to always consume it in season to be beneficial for your health. Try to give your children a different fruit every day instead of giving the same fruit every day. .
Therefore, it is important for children to consume 1 handful of red, purple, white, orange and red fruits every day. I want to dwell on these colors very briefly:
Red Fruits & Vegetables
The pigment that gives the red color to fruits and vegetables is lycopene antioxidant. Red fruits and vegetables: tomato, watermelon, rosehip, strawberry, red raspberry, grapefruit, pomegranate, red pepper, cranberry.
Yellow-Orange Fruits & Vegetables
Orange fruits and vegetables are colored by carotenoids, a natural herbal pigment.
Fruits and vegetables in the yellow-orange color group: Pumpkin, Carrot, Peach, Apricot, Melon, Mango, Nectarine, Orange, Tangerine, Persimmon, Medlar, Maltese Plum (new world), Pineapple, Papaya, Lemon, Yellow pepper. Sweet potato, Corn and Yellow tomato.
Green Fruits & Vegetables
The source of green in fruits and vegetables is ‘chlorophyll’. Foods in this group attract attention with their high vitamin C content.
These are: Green grapes, Green plum, Kiwi, Lime, Green onion, Avocado, Broccoli, Collard, Lettuce, Arugula, Fresh mint, Dill, cress, All herbs such as Sorrel, Green beans, Zucchini, Green bell pepper, Green pointed pepper , Asparagus, Peas, Bruksel cabbage, Cucumber, Spinach, Chard, Mustard, Purslane, Cress and all other green leafy vegetables.
Purple Fruits & Vegetables
The pigment that gives purple-colored fruits and vegetables a blue-purple color is ‘anthocyanin’.
Eggplant, Red beet, Purple cabbage, Red onion, Purple / red radish, Blackberry, Black raspberry, Blueberry, Fig, Purple plum, Prune, Purple & Red & Black Grape, Cherry, Cherry, Currant, Black Mulberry, Raisin, Blood Orange Do not forget that your children consume these purple fruits and vegetables regularly during their season.
White Fruits & Vegetables
The white colored fruits and vegetables got their color thanks to the pigment called ‘antoxanthin’. Anthoxanthin is a flavonoid with antioxidant properties.
Fruits and vegetables in the white group: Banana, Apple, Pear, Quince, Cauliflower, White cabbage, Garlic, Onion, Ginger, Mushroom, Potato, Turnip, Jerusalem artichoke, Chicory, Celery, Artichoke and Leek.