Vegetables are a source of vitamins, minerals and fiber which is very important for children. If the child does not like to eat vegetables or fruit, then the risk is very large to experience the lack of these three substances, you know! So, don't let children not like vegetables. So if the child only likes one type of vegetable, what should parents do? Is it okay to just eat one type of vegetable? See the explanation below.
What if the child only likes one vegetable?
There is no single type of vegetable that contains all types of nutrients needed by children. There are vegetables that are high in vitamin C but not necessarily high in fiber. There are high potassium minerals, but some are loaded with potassium. So, just eating vegetables, that's all certainly not good.
If children have a habit of eating only one type of vegetable they like, this can be carried to adulthood. In fact, as the growth grows there are lots of variations and amounts of vitamins, minerals, and fiber needed. The body will have a greater risk of experiencing a deficiency in a particular mineral or vitamin if you only eat one type of vegetable.
According to the Indonesian Ministry of Health in the Balanced Nutrition Guidelines, it is said that eating good vegetables should vary so that you will find a variety of sources of vitamins, minerals, and fiber. The more diverse types of vegetables that children eat, the easier it is to fulfill their nutritional needs.
Each color of vegetables has different benefits
Reporting from Todays Dietitian page, green vegetables have natural chlorophyll in them, with this condition, green eating vegetables are rich in isothiocyanate, a compound that helps the body to eliminate carcinogenic compounds. Besides isothiocynate, green vegetables also contain carotenoid, indoles, and saponins phytochemicals that have anticancer properties.
Green vegetables are also a source of vitamin K, folic acid and potassium. All of these minerals are very necessary in the growth and development of cells in the body.
In red vegetables, lycopene is the dominant pigment in this type of vegetable. Lycopene is a powerful antioxidant that can counteract the growth of cancer cells and protect the health of the heart and blood vessel systems. Red and orange vegetables are also the highest types of vegetables that contain vitamin C.
For example, a cup of red peppers contains 95 mg of vitamin C. This vitamin C is 25 mg more than one orange which is very famous for its vitamin C content.
Purplish or bluish-colored vegetables have powerful antioxidant compounds, namely anthocyanins, which are different from other color vegetables. Anthocyanin is a powerful antioxidant that plays a role in counteracting inflammation in the heart and blood vessel systems, and maintaining blood pressure balance.
Orange or yellow vegetables also provide benefits for the body. Beta-carotene is the most famous substance in this type of vegetable.
This beta-carotene will be converted into the body into vitamin A. Then it will help maintain the health of the mucous membranes and also the eyes. Besides beta-carotene there is lutein, an antioxidant that also helps maintain eye health.
White or brown vegetables such as cauliflower or radishes, although they do not have prominent color pigments, do not mean they do not have special advantages. Flavonoids are the most dominant antioxidants in vegetables that are not too colorful or have strong pigments.
Flavonoids are very important to maintain the condition of cells in the body from free radicals. In addition there are also alicin substances which are known for their antiviral and antibacterial properties. This group's vegetables are also a good source of potassium.
Come on, eat vegetables like a rainbow!
Because the type of vegetable has its contents, eating only one type of vegetable is not enough. Children should get vegetable intake like the color of the rainbow. Some are red, green, orange, purplish, white, yellow like a rainbow. This is the right way to enjoy vegetables.
So what can parents do so children can eat vegetables like a rainbow? Try a few of these things:
- To attract the attention of your child, one thing you can do is make a picture of a rainbow on a plate with the child. For example, you can make stir-fried vegetable mixes of various colors, then create each color. For example, there are carrots, broccoli, beans, cauliflower, and so on.
- Give an example to children that people around them have a habit of eating a variety of vegetables as well. So, you yourself also have to eat various types of vegetables.
- Mix several types of vegetables in children's favorite foods. For example, being a pizza topping, or vegetables in a child's favorite spaghetti sauce.