Dalili Medical highlights the benefits of vegetables for children, as they contain abundant amounts of proteins, minerals, fiber and other essential nutrients for the human body. These elements are essential for the growth of children, especially in their early stages, as they contribute to enhancing their nutrition and strengthening their immune system to protect them from diseases.

**One serving of vegetables**

 

The following points explain the amount of one serving of vegetables that you can provide to your child:

- 1/2 cup of cooked vegetables, such as beans, lentils, or corn.

- 1/2 cup of dried or canned vegetables, such as beans.

- 1 cup of green leafy vegetables.

- 1/2 medium-sized potato or any other type of starchy vegetable.

- 1 medium-sized tomato.

**Benefits of vegetable soup for children**

 

Vegetable soup is one of the beneficial foods that enhance the health of the infant's bones, which helps strengthen them and supports his ability to walk early. Vegetable soup also provides the energy needed for the child to perform some simple activities.

It also contributes to treating digestive problems that infants may suffer from, and helps prevent constipation or diarrhea by improving the digestion process. In addition, vegetable soup plays an important role in supporting the child's immunity and helping him recover from colds.

The infant's teeth contribute to his healthy and sound growth, and enhance their strength. Eating vegetable soup helps the infant achieve balanced and healthy growth. Vegetable soup is a filling meal for the child, especially if breast milk is not enough.

**Benefits of vegetables for children**

 

Vegetables are one of the essential nutrients that contribute to protecting children from cancer. They also play an important role in preventing heart disease and alleviating intestinal disorders.

Vegetables contain folic acid, in addition to vitamin A and vitamin C, which are vitamins essential for the health of the body.

Vegetables also contribute to promoting the growth of children thanks to their fiber content that supports the health of the digestive system. They also help reduce fluid retention in the body due to their low salt content.

Moreover, vegetables help reduce toxins in the body and contain antioxidants that enhance children's health.

Vegetables do not cause fat accumulation in the body, as they are free of cholesterol.

Vegetables are one of the main sources that support children's healthy growth during the first years of their lives.

There are many benefits of vegetables, which include all age groups.

Eating vegetables helps reduce high blood pressure, and some studies have shown that regular consumption of vegetables improves mental health.

**Benefits of vegetables for infants**

 

When a mother starts introducing food to her infant, vegetables are one of the first choices. There are many types of vegetables that can be given to children, but it is preferable to focus on seasonal vegetables. Vegetables are very important for children, so it is preferable to avoid frozen vegetables. Vegetables are one of the best foods that can be given to infants, as they are easy to digest and do not cause allergies.

**Recommended amounts of vegetables for children**

 

The amounts of vegetables that children should eat vary according to their age. Children between the ages of two and three need to eat between one and a half cups of vegetables, while children between the ages of four and eight should eat between one and a half and two cups.

The recommended amount of vegetables increases as the child gets older, and there are differences in the amounts eaten by females and males. The amount of vegetables eaten by females increases compared to males in the age group of 14 to 18 years.

**Types of vegetables**

**First: Classification of vegetables by color**

The classification of vegetables depends on the type of pigment absorbed by the plant, which gives it the known color. Vegetables are divided into several types according to their colors:

- **Red vegetables:** These vegetables are characterized by their high content of antioxidants such as lycopene and anthocyanin, which helps prevent cancer and heart and artery diseases. Examples of red vegetables include: tomatoes, red beans, red peppers, sweet potatoes, red radishes, and beets.

- **Green vegetables:** These vegetables contain a high percentage of antioxidants (lutein), which plays an important role in protecting the eyes and heart, in addition to enhancing the body's immunity and increasing its strength. Examples of green vegetables include: broccoli, green beans, cabbage, peas, lettuce, watercress, parsley, spinach, and other green leafy vegetables.

Yellow and orange vegetables: This category is characterized by its high content of antioxidants, such as vitamin A and vitamin C, which helps prevent breast and stomach cancer. These vegetables also enhance the body's immunity and strength. Examples of these vegetables include: yellow peppers, carrots, squash, and corn.

Purple vegetables: These types contain a group of antioxidants that play a role in preventing cancer symptoms and enhancing concentration. The most prominent examples are: eggplant and purple peppers.

White vegetables: This category of vegetables includes a group of antioxidants, vitamins, and minerals that play an important role in preventing chronic diseases, such as mushrooms, garlic, onions, and potatoes.

**Benefits of Vegetables for Children**

 

**Providing Energy:** Vegetables contain natural sugars such as glucose and fructose, which are rich sources of energy. These sugars are a healthy alternative to processed items with high sugar content. Eating vegetables helps in managing a child's weight, which contributes to the prevention of health problems related to lifestyle, such asLong-term benefits.

**Digestive Health:** Whole vegetables (with skin) are rich in dietary fiber, which includes both soluble and insoluble fiber. Insoluble fiber helps regulate bowel movements, which helps prevent constipation.

**Gut Health:** Whole vegetables contain fermentable dietary fiber, such as pectin, inulin, resistant starch, and lignin. These fibers act as an ideal prebiotic support, promoting the growth of beneficial bacteria in the gut. A healthy gut also enhances the absorption of nutrients essential for a child’s growth.

Mental Health: Leafy greens, such as kale and broccoli, are good for brain health, thanks to their micronutrient content such as vitamin K, lutein, folic acid, and beta-carotene.

Bone Health: Vegetables help enhance potassium absorption, in addition to fruits and vegetables containing a range of vitamins, minerals, and antioxidants that play an important role in maintaining bone health.

The most important types of vegetables suitable for children

- Carrots

Carrots are considered one of the beneficial vegetables for children, as they contribute to reducing the risk of various types of cancer thanks to their content of beta-carotene, which is an antioxidant. They are also rich in vitamin A, which enhances children's health and strengthens the immune system, which helps them stay in good condition most of the time.

Carrots also help in the rapid growth and renewal of cells, and are ideal in cases of wounds and injuries. In addition, they contain vitamin A and beta-carotene, which contribute to enhancing vision health. It also works to improve the performance of blood vessels and maintain heart health.

The liver must be protected from the effects of harmful chemicals.

**Potatoes**

Potatoes are considered one of the beneficial vegetables for children, as they contribute to protecting them from infection. They also help maintain the acidity level in the body, which enhances the immune system and encourages the growth of beneficial bacteria. In addition, potato peels help reduce inflammation resulting from insect bites. Potatoes also enhance children's skin health thanks to their starch and vitamin C content.

**- Spinach**

Spinach is a rich source of vitamins, including calcium, which promotes bone health.

Spinach helps keep children's bodies hydrated thanks to its high water content.

It also contains nutrients that protect children's bodies, such as vitamin K.

In addition, spinach helps prevent constipation and indigestion due to its high fiber content.

**Cucumber**

Cucumber is an ideal meal that contains a wide range of vitamins, as it boosts the immune system, improves blood circulation, and strengthens bone health. It can be served to children in the form of juice, and it is also an effective treatment for ulcers, acidity, and various stomach problems.

In addition, cucumber protects children from dehydration, as it consists of more than 95% water. It also helps reduce the effects of burns on children's skin, and also relieves toothache.

- Zucchini

Zucchini contributes to enhancing brain development thanks to its phosphorus and high vitamin C content. Zucchini also contains a group of vitamins necessary for metabolism and the production of red blood cells, including vitamin B.

Zucchini is a food rich in fiber and water, which facilitates its digestion, despite its mineral and fiber content. In addition, zucchini contains magnesium and calcium, which contribute to the growth of bones and children's teeth.

- Pumpkin

Pumpkin works to enhance eye health and protect it from ultraviolet rays thanks to its vitamin A and beta-carotene content. It also contributes to reducing inflammation because it contains omega. Pumpkin is important for preventing diseases caused by bacteria and viruses, in addition to its role in protecting against fungal infections due to its antimicrobial properties.

- Sweet potatoes

Sweet potatoes are rich in vitamin B and vitamin C, in addition to containing magnesium and potassium. Potatoes also help lower cholesterol levels, and contain fiber and protein, which helps reduce the risk of cancer.

- Lettuce

Lettuce helps relieve gout pain and helps regulate urination naturally. It also enhances children's feeling of fullness for long periods, and supports heart health and safety.

In addition, lettuce helps strengthen the retina and regulates blood sugar levels. Lettuce is one of the most important vegetables, and everyone is recommended to eat it. It also helps protect the body from bacteria and germs.

**Ways to encourage children to eat vegetables**

 

Children can be encouraged to eat a variety of vegetables through multiple methods, whether by parents or at school. Here are some ideas:

1. **Adding vegetables to favorite dishes**: Vegetables can be incorporated into recipes that children love, such as pizza sauce or their favorite salads.

2. **Providing the opportunity to choose**: Children should be given the freedom to choose the vegetables they want to eat, which enhances their desire to eat them.

3. **Participation in preparation**: Allowing children to enter the kitchen and help prepare vegetables and choose how to cook them can make them more excited to eat them.

4. **Attractive Presentation**: Presenting vegetables in a beautiful and attractive way can arouse children’s curiosity and encourage them to try them.

5. **Try Grilled Vegetables**: Children may prefer grilled vegetables over fresh ones, as they can be softer and easier to eat.

Avoid serving unhealthy vegetables and make sure to eat healthy food in front of children, as this encourages them to imitate you.

Make the meal fun: Your child may not like seeing a pile of spinachOn the table, but the broccoli that looks like tree branches can turn into forest trees, making it more attractive to the child and encouraging him to eat it.

Make his food crunchy: Children prefer crunchy foods, so avoid overcooking boiled vegetables and preferably steaming them. You can also serve them raw to preserve all the vitamins in them.

Take your child with you while shopping: Walk around the supermarket between the vegetable and fruit sections, and let him choose something new for the family to try every time. Note that children enjoy seeing their choices used in family meals.

Be a good role model:

Make sure to fill your plate and show interest while eating your meal. Research shows that the amount of vegetables on children's plates is directly related to the amount of food on the mother's plate. Even if you are not a fan of beets, it is preferable to offer them to your children without showing any negative comments towards them.

Be patient and avoid pressure:

Convincing your child to eat certain vegetables may take several attempts. If your child refuses to eat a certain type of vegetable, don’t make a big deal out of it. You’ll notice that if your child refuses to eat a piece of tomato, they may agree to eat it next time without having to pressure them.

Grow your own garden:

Whether you have a large space around the house or a potted plant on the balcony, your child will enjoy planting seeds and watering plants, and they will be eager to taste whatever grows next.

Let your child get into the kitchen:

Younger children can help cut lettuce, remove the husks from corn cobs, clean peas, and wash the vegetables themselves. Older children can make a salad and taste the food as you prepare it.

Change it:

Serve the same vegetables in a variety of shapes and ways. This may seem simple, but the shape can make meals more appealing to young children, as dishes look more enticing when presented in different shapes each time.

Vegetable Kebabs:

You can also serve vegetables as grills. Try serving tomatoes, mushrooms, green peppers, and onions grilled on wooden sticks.

How do vegetables contribute to children's health?

 

Vegetables help prevent obesity, as they contain low calories. Eating vegetables on a daily and regular basis contributes to achieving a healthy weight.

Vegetables have many benefits for children, as they boost the body's immunity and support the health of the digestive system, and protect against colds.

Vegetables also contribute to increasing energy levels and improving the child's performance without feeling tired or exhausted.

They also support healthy development and ensure children's healthy growth.

Innovative ways to encourage children to eat vegetables:

- **Lettuce Pizza**: You can wash the lettuce leaves and stuff them with vegetables and cheese, then tell the child a story that links this dish to the ship.

- **Traditional Pizza**: Add vegetables and two types of healthy cheese to the pizza before putting it in the oven to get a delicious taste.

- **Colored Peppers**: Use a type of protein such as fish or chicken, and decorate the dish with green and yellow colored peppers.

- **Hide vegetables**: If your child refuses to eat vegetables, you can add them indirectly, such as grating carrots in soup or mixing potatoes with eggs and adding pepper, then forming them into delicious balls without using spices.

- Add peas and carrots to rice while cooking.

- For chopped vegetables, chop them well and put them on pasta sauce or any dish that needs sauce.

- Prepare healthy additions such as mayonnaise and yogurt salad at home, in addition to "coleslaw" which consists of chopped cabbage with mayonnaise.

- Mix broccoli, carrots, spinach and parsley in a blender to get a distinctive mixture, then add it to any type of sauce and give it a name that your child loves.

- Homemade juices are important for your child's health and are considered part of vegetable and fruit portions, so you can prepare tomato or carrot juice, or add a type of fruit such as strawberries, apples or bananas to yogurt.

- You can change the shape of the food by preparing distinctive shapes that represent his favorite characters from movies or in the shape of a chicken.