Fruits and veggies might not be widespread favourite among the young ones but are a sure necessity. According to the UK’s National Health Service, “Fruits and vegetables are a good source of vitamins and minerals, including folate [one of the B vitamins], vitamin C, and potassium.”

So, emphasizing to your little ones the importance of veggies and fruits (while adding a bit of fun to the education) will go a long way.

Even with a rainbow of fruits and veggies to choose from, there are quantities as to how much your child should be having to ensure they’re getting the right amount of benefits these foods have to offer.

According to Pregnancy, Birth & Baby: “By the time your child is 2, they should be eating about 2^1/2 serves of vegetables and 1 serve of fruit each day. By the age of 9, this increases to 5 serve of vegetable[s] and 2 serve of fruit[s] a day.”

Here’s a list of fruits and veggies you should consider putting your child on and their benefits.

Three Healthy Fruits and Their Benefits:

1. Berries

The berry spectrum includes strawberries, cherries, and blackberries. According to Ashwin Dewan on ParentCircle, they are rich in “antioxidants, and Vitamins C and K, which our body help fight cancer and heart disease.” Berries are also known to be brain food.

But then again, maybe all this medical language will leave your young ones scratching their heads. So the next time you offer them berries, tell them it will make their hearts and brains strong and healthy.

2. Apples

“An apple a day keeps the doctor away” didn’t come about by accident. These little babies come packed with vitamins A, B1, B2, and C. They are also a good source of calcium, which helps with the bones, and potassium, a necessary mineral that serves as an electrolyte. Apples also hold the same size of fibre as a dish of cereal.

So maybe telling them that “an apple a day keeps the doctor away” won’t cut much ice. But telling them that they’ll have strong bones as superman might.

3. Bananas

Being rich in carbohydrates, bananas are a great source of energy for the little ones, especially because of how active they are. Huyen My, a writer at All Remedies, said, “This fruit is rich in vitamin B6 which is needed for a healthy skin, a nervous system, and to produce the needed energy in the body.” On top of this, your child can also get vitamin C, dietry fibre, and potassium from bananas.

Three Veggies and Their Benefits

1. Carrots

Carrots are loaded with vitamin A, which is known to be connected to having healthy vision. And the veggies improve eyesight at night. Next time your child wants to pass up on carrots, you might want to mention something about carrots giving them super-vision. Okay, that’s a reach, but it’s a start.

2. Sweet Potato

Sweet potatoes, according to Healthline, “burst with immune- and vision-supporting vitamin A, plus plenty of fibre, manganese, vitamin B6, and vitamin C.” They are sure to be a winner with the little ones since they are relatively tastier than other bland vegetables.

3. Broccoli

Broccoli, broccoli, broccoli. Otherwise known as little trees, they come with fibre, potassium, folic acid; and vitamins A and C. In Good Parenting Brighter Children, it is said that “broccoli filters out heavy metals out of the body that can damage your child’s brain.”