Fruits for Kids
Fruits are essential elements needed to be included in your child’s diet—they are vital in ensuring growth, development and a healthy immune system. While most parents know that fruit can help their child remain healthy, sometimes it’s tricky to determine how much or what specific fruits your child needs to consume. According to the Centers for Disease Control and Prevention, girls aged from 2-3 need at least one cup of fruit a day; girls aged 4-8 need 1 to 1 ½ cups of fruit a day; girls aged 9-13 need 1 ½ cups of fruit a day; and girls aged 14-18 need 1 ½ to 2 cups of fruit a day. Boys aged from 2-3 need one cup of fruit a day; boys aged 4-8 need 1 ½ cups of fruit a day; boys aged 9-13 need 1 ½ cups to 2 cups a day; and boys aged 14-18 need 2 cups to 2 ½ cups of fruit a day.
Below are some of the important vitamins that your child needs to stay healthy and a list of what fruits provide them.
Calcium— It not only keeps you kid’s bones and teeth strong, but it also helps your children’s muscles work properly. Fruits high in calcium: Cherries, figs, kiwifruit, oranges, and plums.
Iron—It is essential for health skin, hair and nails. It also helps with energy production. Dried apricots are typically high in iron.
Fiber –It slows the amount of sugar that it absorbed in your child’s bloodstream and helps your child have soft, regular bowel movements. Fruits high in fiber: Apples, asian pears, bananas, blackberries, blueberries, boysenberries, dates, figs, kiwifruit, oranges, and raspberries.
Folic acid/vitamin B9—It maintains your child’s DNA and RNA, helping reduce cancer risks and anemia. Fruits high in folic acid: Bananas, blackberries, cantaloupe, grapefruit, oranges, papayas, raspberries, strawberries, and watermelon.
Potassium –It is essential for your child’s brain and neuron development and growth. Fruits high in potassium are: Apricots, bananas, cherries, kiwifruit, pomegranates, and prunes.
Vitamin C—It is an antioxidant that helps flush out all the harmful compounds that may affect your child’s health. It also builds your child’s immune system. Fruits high in vitamin c are: Grapefruit, guava, honeydew, kiwifruit, lemons, limes, oranges, papayas, pineapple, raspberries, strawberries, and watermelon.
Vitamin A—It is essential for your child’s eyesight and growth. Fruits high in vitamin A are: Apricots, cantaloupe, grapefruit, mangoes, tomatoes, and watermelon.
For vitamin B1—Ensures your child maintains a healthy heart. Pineapple is typically high in vitamin B1.
by Kitty Holman