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What are the Most Nutritious Fruits and Vegetables for Children?

By October 10, 2023 No Comments
Although a variety of fruits and vegetables is ideal, focusing on the most nutritious options can help kids get the benefits they need.

Getting kids to eat their vegetables is difficult for many parents, but having a nutritious diet of fruits and vegetables is essential for a child’s growth and development. Although a variety of fruits and vegetables is ideal, focusing on the most nutritious options can help kids get the benefits they need, even if they are picky eaters.


What Role Do Fruits and Vegetables Play?

Fruits and vegetables play an important role in childhood development. Eating nutritious food can strengthen the immune system and help avoid heart disease and other harmful conditions. Building healthy habits young can help kids grow into healthy adults with a good relationship with food. In addition, exposing children to various tastes can help them be more adventurous at mealtimes and help them to be more open to trying new things.


Most Nutritious Fruits

Some of the most nutritious foods for children are berries. Darker-colored berries, such as blueberries and blackberries, contain antioxidants and vitamin C. Some studies have also linked berries to improved memory.

Apples are also a source of vitamin C and boron which can help with bone health. Apples come in a variety of flavors and are easy to incorporate into meals or as a snack making them an easily accessible fruit for many families.

Bananas are another easy addition to a child’s diet that provides vitamin C. They are also full of carbohydrates needed for energy and potassium, which aids heart health.


Most Nutritious Vegetables

One of the best vegetables for kids to eat is the avocado. Not only are they good on toast, but avocados provide healthy fats essential for brain development and folate, which helps turn carbohydrates into energy used during growth spurts. Avocados can be used in various recipes such as smoothies, guacamole, and salads, making them easy to incorporate into your family’s favorite meals.

Sweet potatoes are another vegetable packed with necessary nutrients for growth in children. Sweet potatoes contain vitamins C, B6, and copper, essential for developing immune systems and wound healing.

Tomatoes are a commonly used vegetable that can be a snack or part of a meal. From pasta to sandwich toppings, tomatoes can be used in many recipes even the pickiest eaters enjoy. Tomatoes are also filled with lycopene, an antioxidant that can protect your immune system and help prevent certain diseases.


What About Food Insecure Children?

Millions of children in the United States are food insecure and may miss out on these vital nutrients. Without reliable access to the food they need, children are at risk for anemia, asthma, and other health concerns due to a lack of nutrition. As they grow food insecure, children struggle developmentally and socially and often have difficulty in school.

To help fight childhood hunger, the One Initiative supports many food banks nationwide to help get meals to families that need them. Join us in the fight against childhood hunger by supporting your local food bank and other community programs that benefit children, such as summer food programs.


The One Initiative unites C.R. England and England Logistics in the fight to end childhood hunger. Learn more about the work of the One Initiative at