20 Vegetables that are essential for your growing child and innovative ways to include them in foods

Have you and your child ever been on the verge of a meltdown because of his dislike for vegetables? While some children happily munch on carrots and love peas in their pasta, others may throw a tantrum at the dining table, whenever they have to eat veggies. Often, parents may feel like they are in a losing battle, where junk food usually scores over nutritious food.

But it is important to include vegetables in your children's diet, to promote their growth and development. Instead of introducing your little one to exotic varieties, focus on including local and seasonal options in their everyday meals.

In a 2017 study, 'Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality', published in the International Journal of Epidemiology, researchers stated that eating 10 portions (800 g) of vegetables a day can prevent approximately 7.8 million premature deaths.

So, read on to know what vegetables are essential for your growing child:

1. Carrots

Most kids like carrots because of their sweet taste and crunchiness. These vibrant, orange-colored vegetables are loaded with nutrients. Carrots have beta-carotene, a mineral that is converted to vitamin A in the human body. It provides a number of health benefits for the eyes, teeth, skin, heart, kidney and liver.

2. Bottle gourd

Bottle gourd or lauki is usually the least favorite on the plate. A misunderstood vegetable, bottle gourd has 96 per cent of water and 100 per cent goodness. It is rich in potassium, iron, sodium, vitamin C and vitamin B. It works as a remedy for your child's constipation, digestive and urinary disorders and sleep problems.

3. Beans

Blood sugar level fluctuations may be the reason your child brings out his or her cranky side. Beans are a rich source of soluble fibre, which helps your child keep his cool. Soluble fibres are known to regulate blood sugar levels. Hence, they may help calm your child and soften his mood swings.

4. Broccoli

Does your child turn up her nose at the sight of broccoli? Then, tell her that it is a powerhouse of nutrients including potassium, vitamin C and vitamin A. These minerals are good for the heart, muscles, eyes and immune system. Next time you prepare a baked dish, throw in some broccoli for a health boost.

"Vegetables are essential and integral to a healthy diet especially in the growing up years. They are great sources of fibre, vitamin A, C and antioxidants," says Priya Kathpal, Nutritionist and founder of Nutrify.

5. Spinach

Spinach is loaded with goodness for children. Indian mothers have always chosen this green for their children's nutrition. This one is an excellent remedy for constipation, urinary infections, gastric disorders and intestinal worms. Spinach is also a superfood that helps enhance vision. It is essential in organ functionalities.

Also read: Spinach For Babies - Health Benefits, Nutritional Value, Side Effects

6. Garlic

Intestinal worms enter the body in the form of eggs. They develop in the intestinal walls and feed on the nutrients. Garlic is a great option to kill these germs and prevent them from growing. It is also a great remedy for the common cold in children. The oil present in garlic clears the respiratory passage and helps kids breathe better during a cold.

7. Cauliflower

Did you know cauliflower comes in three different colors - orange, green and purple? In India, only white flowers are available, but they give the same benefits in terms of nutrients, as the others. This vegetable is essential for bone development in children. It contains vitamin C, K and a host of minerals.

8. Pumpkin

This big nutritious vegetable is a power boost to the immune system and vision of your child. It kills the germs in baby's intestine and keeps it clean and healthy. The soluble fibre present in pumpkin can slow down digestion and is a remedy for constipation in kids. Babies can be introduced to pumpkin after teething as it will be easier for them to chew.

"Most seasonal, local vegetables should make their way to a child's diet. Veggies that a family eats regularly should be introduced early to avoid fussy eaters in future. Pumpkin, peas, carrots, spinach, bottle gourd, beetroot, potato, tomatoes, sweet potato, fenugreek, bell peppers, and cucumbers are some of the most important veggies for children," says Priya.

9. Sweet potatoes

Children like this root vegetable for its sweetness and creamy texture. It is rich in vitamins and minerals. Vitamin D in sweet potatoes helps in the development of bones and teeth in children. Vitamin C has antioxidants that help in boosting the immune system against common infections like cold and flu.

10. Cabbage

An inexpensive vegetable filled with effective nutrients - cabbage. It is an excellent source of fibre and helps in maintaining a healthy digestive system in children. The presence of vitamin K ensures healthy blood circulation. Folic acid present in cabbage helps in absorbing iron.

11. Cucumber

Ever thought of offering a cucumber to your little one to quench his thirst? You can, because cucumbers are 96 per cent water. This summer hero is also rich in vitamins. Drinking cucumber juice is known to improve your child's immune systems and boost energy levels. It is a remedy for constipation, dehydration, skin burns, healthy hair and nails, stomach disorders and much more.

12. Peas

Peas are spring favorites and popular with children. They love this vegetable in the form of a snack, in soups and in fillings. It is enriched with vitamin K, manganese, Vitamin B1 and fibre. Peas also provide necessary protein to your growing child.

13. Radish

These tubers can vary from mild to hot tasting. It is an amazing cleanser for the kidney. People with kidney stones drink juice of radishes for faster recovery. They have properties that can contribute to skin rebuilding and reduce blood pressure levels.

14. Beetroot

Has your child chewed beetroot and put on a vampire act, because its juice looks just like blood? Well, it not only looks like blood but this vegetable helps in the purification of blood. This, in turn, benefits your child with muscle oxygenation, reduced glucose levels and leaves her with a radiant glow.

15. Potato

Potato is often a misunderstood vegetable. It is often served in unhealthy forms such as french fries, nuggets, burger patties and chips. However, apart from providing carbohydrates to the body, a potato is a good source of vitamin C. Just the skin of the potato can contain more potassium than a full banana.

16. Bell peppers

Bell peppers are a great source of vitamin A. C, E and B6. The red bell peppers have the highest vitamin C content. They contain the phytochemical capsaicin, which reduces inflammation and, bad cholesterol and control diabetes. The red and green bell peppers are quite commonly used in Indian recipes.

17. Lady's finger

How many of us knew this vegetable is actually called okra but has earned the name lady's finger because of its shape? It is a summer veggie filled with nutrients like folic acid, fibre and vitamin B6. It is an ideal vegetable for kids with asthma. It is known to absorb water and hence prevent constipation in kids.

18. Yam

Adding to the potato family is the yam. It is a tuber that export enough antioxidants, vitamin B6 and energy to your child's body. It is rich in copper and manganese, which helps in producing red blood cells. Including yam in your child's regular diet helps him to have smooth bowel movements.

19. Brinjal

Children are not much impressed by brinjal and its taste. This vegetable has so many nutrients. It is low in calories and rich in fibre. Nasunin is the compound that gives brinjal its slightly bitter flavor. This is the antioxidant that protects our cell membranes of the brain. It has many other antimicrobial and antiviral properties that make this an ideal vegetable for growing children.

20. Tomato

Tomatoes are an essential part of any Indian curry. They are also an important nutrient source for children. Tomatoes are rich in Vitamin A which helps in a stronger vision for children. It also consists of vitamin K which helps develop stronger bones. They are known to reduce lead toxicity and contribute to a strong immune system.

Innovative ways of using vegetables

Feeding vegetables to children in innovative ways will solve the problem.

"Feeding veggies need not be a struggle. Here is how you can include them in your child's meals - make parathas stuffed with veggies or knead the dough with puree; offer in raw salads; make a variety of soups, cutlets or patties with veggies; and include them in sandwiches and rice preparations," adds Priya.

So, next time your little ones are reluctant to try a vegetable, narrate to them the goodness that each of them contain and help them grow into energetic and healthy individuals.