Potatoes, beans, and avocados provide fiber, vitamins, and minerals that help protect children’s intestines and reduce the risk of chronic diseases.
Young children are prone to digestive problems such as constipation and bloating. Foods rich in fiber have a natural laxative effect, contributing to improved intestinal health. Fiber is also beneficial in preventing chronic diseases such as heart disease, cancer, and diabetes.
Children’s fiber needs vary with age. Children 1-3 years old need 14-19 grams of fiber per day, adolescents need 25-31 grams. Children should supplement this nutrient slowly so that their bodies can gradually adapt because eating large amounts can easily cause bloating. Parents should add this food group to their children’s diet.
Potato
A medium potato has nearly 4 grams of fiber, parents should keep the skin on to increase nutrients. This food is also rich in protein, containing amino acids that the body cannot synthesize itself such as lysine, methionine, threonine, tryptophan, which help children grow well. Regularly eating this dish helps the body absorb a significant amount of iron to create blood, contributing to preventing anemia in children. Children should avoid fried foods, prioritize baked, boiled or steamed potatoes.
Soybeans
Soybeans contain no cholesterol, are low in saturated fat, and provide the body with fiber, iron, calcium, zinc, and abundant vitamin B. Soy milk is rich in vitamins B1, B2, B3, B6, and E, which promote the body’s absorption of nutrients for healthy development, strengthen the immune system, and reduce disease.
Beans
All beans provide good protein, fiber, and iron. The antioxidants called polyphenols in beans help fight the effects of free radicals – the cause of inflammation, aging, cancer. Eating these foods also increases the number of healthy bacteria in the gut.
Avocado
Avocados are rich in fiber and heart-healthy monounsaturated fats. Soluble fiber helps feed good bacteria in the gut and has a laxative effect. Eating avocados every day increases the amount of pigment in the macula due to increased zeaxanthin. Parents can feed their children half an avocado a day, 2-3 times a week.
Pear
A medium pear has about 5 grams of gut-healthy fiber. Low fiber intake leads to reduced diversity and altered metabolism of gut bacteria, contributing to an increased risk of inflammatory bowel disease. This fruit is rich in vitamin C, which helps boost immunity and reduce coughs and colds.
Pomegranate
Pomegranates are rich in fiber, antioxidants, have anti-inflammatory properties, support a balanced gut microbiome, reduce inflammation in the digestive system. Pomegranates are rich in essential vitamins and minerals that support immune function.