The beginning of the school year is approaching, and every mother needs to know the types of healthy foods that can be offered to her children for breakfast, to enhance their strength, activity and focus in studying. These foods also contribute to developing their ability to absorb and give them a wonderful feeling of satiety, without relying on unhealthy foods that may lead to obesity that is difficult to get rid of over time. In this report on the Dalili Medical website, we review the most prominent fruits that are beneficial to your child's health, which help strengthen his immune system, regulate the digestive process, and prevent serious diseases such as cancer. Here are the most prominent of these fruits.

**What are the benefits of fruits for children?**

 

Fruits contribute to promoting the healthy growth and development of the child. They are rich in dietary fiber that improves the performance of the digestive system and helps reduce constipation. They also support the immune system thanks to their content of essential vitamins, such as vitamin C, which plays an important role in fighting infection.

Fruits also help prevent cardiovascular diseases, in addition to diabetes and cancer. They also contribute to improving blood pressure thanks to some important minerals such as potassium. In addition, fruits enhance mood and mental health, which positively reflects on the child's learning and academic performance.

The benefits of fruits and vegetables vary according to their color; Yellow fruits and vegetables help build bones and improve vision, such as carrots. Blue or purple fruits and vegetables boost memory and help manage weight, such as berries.

One of the most prominent features of fruits is that they help reduce the risk of obesity, which is important since about 17% of children aged 2-19 in the United States are obese, which is a very high percentage. Fruits are also a rich source of antioxidants that protect cells from damage caused by free radicals.

How much fruit does the body need daily?

 

It is recommended to eat the equivalent of 4 to 5 servings of fruits and vegetables daily, which is about 400 grams. It is important to note that any amount of fruit is better than none. Dried fruits and juices are also part of one of these five servings.

For children, they eat an average of 3 to 5 servings of fruits and vegetables daily. It is important to introduce vegetables and fruits when starting complementary foods at 6 months of age, so that the child gets used to them and benefits from fruits appropriate for his age. This also makes the weaning stage easier for the child later.

Are fruits considered a meal?

 

Dates are considered a healthy and complete food, as they contain important minerals such as iron, potassium, magnesium and calcium. They are also rich in calories, making them a good source of energy and a natural alternative to refined sugar. The benefits of fruits for children can be enhanced by adding fresh or dried dates to their diet. Among the benefits of dried fruits for children, such as dates, is that they promote bone health thanks to their high calcium content, which is necessary for healthy bones and teeth.

**The importance of breakfast**

Breakfast is one of the essential meals that are indispensable for children and adults alike, due to its many health benefits, including:

**Providing the body with energy**

Breakfast serves as an essential fuel for physical and mental activity. This meal is especially important for children and adolescents, who are going through a stage of physical and cognitive growth.

**Weight control and avoid feeling very hungry**

 

Breakfast is the main source that provides the brain with sugar and complex carbohydrates that are slow to absorb, which gives children the energy they need throughout the day and helps them perform their physical activities and studies. It also plays a role in enhancing children's educational abilities and mental performance. The importance of children eating breakfast regularly. A medical study from the Czech Republic confirmed that eating breakfast helps children improve their concentration at school, in addition to strengthening family ties through discussions that take place between family members while eating breakfast about the tasks assigned to each of them.

**Improving academic performance**

 

Children who eat breakfast achieve much better academic results compared to those who do not eat it.

What is a serving of fruit?

 

The following quantities define one serving of fruit:

- The cup used is the standard cup.

- ½ cup of canned or frozen fruit.

- One medium-sized piece of fresh fruit (ranging from ¾ to 1 cup).

- ½ cup of unsweetened fruit juice.

- Two tablespoons of dried fruits.

**What should breakfast include?**

 

To ensure that breakfast is healthy, it should contain a variety of beneficial nutrients. Here are the most important of these elements:

**Starches**

Breakfast is rich in complex carbohydrates that are absorbed slowly, providing the child's body with the energy needed to perform his physical and mental activities at school and throughout the day. It is preferable to choose healthy types of carbohydrates such as Arabic bread and toast, with a focus on brown bread or oat bread, as they contain a high percentage of fiber that enhances the feeling of satiety.

**Vegetables**

It is necessary to encourage children to eat vegetables, as most of them need three servings per day. Vegetables contain large amounts of fiber, water, and vitamins, which helps to feel full. One serving of vegetables can be allocated to be placed in the lunch bag, such as cucumber, lettuce, sweet peppers, and carrots, and they can be cut into small pieces to make them easier to eat.

**Fruits**

It is necessary to teach the child to eat fruits with breakfast, as he needs two servings of them because they contain essential vitamins to build his body. The mother can offer an apple, a pear, or half a medium pomegranateSize, in addition to dried fruits.

**Dairy**

Introducing skim milk or its derivatives such as dairy, cheese, and labneh to breakfast is important. It is also preferable to encourage the child to eat beans or chickpeas.

**Fat**

You should choose healthy fats that benefit the child's health, such as olive oil, olives, nuts, and flax seeds.

Fruits that are beneficial to your child's health at breakfast

**Pineapple**

Pineapple is a rich source of manganese, which plays an important role in the health of bones and cartilage in the joints, and also supports brain health. In addition, pineapple contains abundant amounts of fiber and vitamins.

**Kiwi**

Kiwi is one of the best fruits that children can eat in the morning, due to its many benefits. It helps regulate bowel movements and soften the stomach, which prevents constipation. It also enhances nerve cell activity and reduces harmful cholesterol levels in the blood, in addition to being rich in iron, which helps reduce anemia.

**Plum**

Plum helps enhance the ability to absorb and concentrate, and also helps prevent osteoporosis. It activates blood circulation in the body and gives a wonderful feeling of strength and activity, and also protects against some diseases of the visual system such as macular degeneration.

- Pear:

Pears contribute to strengthening and strengthening the immune system, and they also reduce the risk of bone diseases such as osteoporosis and fractures. In addition, they help regulate blood sugar levels and protect the heart from diseases.

- Banana:

Bananas are rich in antioxidants that help prevent some diseases, especially cancerous tumors. They also contain a high percentage of potassium, which is beneficial for heart health and strengthening its muscles, and they also contain a large amount of fiber that regulates the digestive system. In addition, bananas contain vitamin C, which helps prevent colds.

- Red dates:

Red dates are a beneficial fruit for children, as they contain a high percentage of iron, which protects against anemia. They also help relieve anxiety and tension, and are a natural tonic for the body's muscles and bones, in addition to their role in preventing cancerous tumors.

**Apples:** Apples are an excellent choice as a snack, as they are characterized by their sweet or sour flavor. Apples contain vitamin C, and are low in calories. A whole, unpeeled apple contains 5 grams of fiber.

**Bananas:** Bananas are a good source of potassium, making them useful for compensating for what children lose of potassium during physical activity.

**Peaches:** Peaches contain good amounts of magnesium, phosphorus, and iron, in addition to some B vitamins. They are also rich in antioxidants, which are plant compounds that help reduce damage caused by oxidation, and help protect the body from signs of aging and diseases. The fresher and riper the fruit, the more antioxidants it contains.

**Oranges:** Oranges are a type of citrus fruit that are low in calories and contain a rich range of nutrients. Oranges are known for their good content of vitamin C, in addition to containing a range of other plant compounds and antioxidants that may contribute to reducing inflammation and disease.

**Berries:** Berries are a rich source of vitamins, minerals and fiber, and they also contain antioxidants that help protect cells from damage caused by free radicals. Therefore, it is recommended to include berries in the diet, as they are also low in calories.

**Grapes:** Grapes are available in many types, including green, red, black, yellow and pink. Grapes contain a range of essential vitamins and minerals, as they provide more than a quarter of the daily reference nutritional amount of vitamin C and vitamin K, in addition to containing a high percentage of antioxidant compounds.

**Watermelon:** Watermelon is an ideal snack for the summer, as it is characterized by its low calories and sweet taste. It contains a range of beneficial plant compounds and essential nutrients, including vitamins. It is rich in vitamin C and vitamin A, in addition to minerals and antioxidants such as lycopene, which gives watermelon its red color. Watermelon also consists of about 90% water, making it an excellent choice for keeping the body hydrated during hot summer days.

**Mango:** Mango is a rich source of nutrients, especially vitamin C, which boosts immunity, helps absorb iron, and supports growth and repair. Mango also contains small amounts of phosphorus, pantothenic acid, calcium, selenium, and iron, in addition to good amounts of polyphenol compounds, which act as antioxidants. Mango is a low-calorie fruit.

**Blueberry Salad:**

Blueberries are rich in antioxidants, making them an ideal choice for breakfast, in addition to containing very low calories. Therefore, it is recommended to mix berries with some strawberries and add a little almonds or yogurt.

**Green Fruit Juice:**

For those who prefer to start their day with juice, they can choose green fruit juice, which consists of almond milk with a little cabbage, a banana, and some berries.

**Food safety before eating fresh fruits**

When buying fresh fruits, the following points should be taken into account:

- Choose healthy fruits that are not damaged or spoiled.

- Prefer seasonal fruits to ensure fresh products and increase their nutritional value.

- Separate fresh fruits and vegetables from other purchases, such as meat and chemicals such as detergents, in shopping bagsQ or shopping cart.

**Fruit care at home:**

- Wash hands and fruit cutting tools before and after using them.

- Use a cutting board designated for fruits and vegetables, different from the cutting board used for meat.

- Wash fruits well before cutting or eating them, even if the peel is not eaten, to avoid illness or food poisoning resulting from harmful germs such as salmonella, E. coli, and listeria.

- Get rid of any damaged or bruised part.

- Dry fruits using a clean cloth.

- Keep fruits and vegetables away from raw meat.

Special attention should be paid to the cleanliness of fruits when serving them to children, the elderly, pregnant women, and people with weak immunity, to prevent foodborne diseases.

**Harms of fruits for children**

After learning about the many benefits of fruits for children, some potential harms may come to mind. Here are the most prominent damages that may result from a child eating large amounts of fruits:

**Bloating**

A child may suffer from bloating as a result of eating a lot of fruits, due to their high content of fructose sugar, which some may find difficult to digest. It is not fully digested in the small intestine, which leads to its consumption by bacteria in the intestines, causing bloating.

**Sugar cravings**

It may be unexpected that eating fruits will lead to an increased desire to eat sugars, but this happens because fructose can quickly raise blood sugar levels, then drop suddenly, which increases the child's craving for sugars.

**Reducing the body's absorption of vitamins**

 

Eating large amounts of fruits can affect the body's ability to absorb minerals and vitamins, due to their high fiber content.