About Fruits For Kids


Anout Fruits for Kids is dedicated to educating children about the benefits of fruits. Fruits are good for both healthy adults and kids. Children are especially encouraged to eat fruits on a daily basis for a healthy future. Fruits for kids in this blog focuses on some fruits that you should feed your kids with every day.

About Fruits For Kids

Fruits and Vegetables for Kids - Health Benefits and Other Facts

If your kid is guzzling on sugary drinks and gorging junk food, he may appear healthy but is only consuming empty calories that are adding bulk to his body and not any nutrition. On the other hand, consuming more fruits and vegetables will make him more agile, healthy and fit. Fruits and vegetables are power-packed with various vital nutrients, which are of great importance for your kid’s growth and development. Let us discuss the benefits of fruits and vegetables in detail.

Importance of Fruits and Vegetables for Children

While your child may seem healthy if he is chowing down on junk food and sugary drinks, he is actually merely ingesting empty calories that are bulking up his body rather than providing any nutrients. On the other hand, increasing his fruit and vegetable intake will improve his health, fitness, and agility. Fruits and vegetables are bursting with a variety of essential nutrients that are crucial for your child’s growth and development. Let’s go into greater detail about the advantages of fruits and veggies.

Benefits of Fruits

Because the body cannot manufacture or produce these critical nutrients on its own, your child needs them for healthy growth and development. Fruits like mango, banana, strawberry, apple, watermelon, pear, and others are full of vitamins A, B, C, folate, iron, calcium, fiber, and other key nutrients that are crucial for your child’s health and general wellbeing.

Here is how fruits help kids:

  • Boost Immunity: Fruits contain important minerals and vitamins like vitamin C and E that help boost immunity. Consumption of fruits on a regular basis can boost the immunity of your child which enables his body to fight various health ailments and diseases.
  • Keep Obesity at Bay: Fruits have fewer calories as compared to processed, junk food. Eating fresh fruits during the day can give your child essential nutrients and prevent him from eating unhealthy foods. This ultimately means his weight will be in check.
  • Keep Diseases Away: The various essential nutrients present in fruits keep certain health conditions like vision problems, diabetes, digestion problem, etc. at bay.
  • Cleanse the Body: Some fruits such as avocados, blueberries, apples, etc. are very effective in removing the toxins from the body and thus cleanse the body.
  • Better Energy and Performance: Consuming fruits on a regular basis can help in keeping your kid’s energy levels high. Better energy levels mean better concentration which in turn helps in better performance in academics, sports, and other spheres.

Benefits of Vegetables

Similar to fruits, vegetables are also the power-house of nutrition. Therefore, it is very important to add vegetables to your kid’s daily diet.

Here is how vegetables benefit your kids:

  • Provide More Energy: Vegetables are loaded with nutrition and thus provide more sustainable energy in comparison to refined or processed foods.
  • Boost Immunity: Consuming various kinds of vegetables on a regular basis builds the immune strength of children and reduce the risk of various diseases.
  • Keep Diabetes at Bay: Regular intake of certain veggies can also keep diabetes at bay.
  • Keep Diseases at Bay: Regular consumption of vegetables keeps various kinds of chronic diseases and cancers at bay.

Nutritional Value of Fruits

Fruits are crucial for your child’s overall health, as was already mentioned. One type of fruit does not, however, fulfill the requirement. As a result, you must include a variety of fruits in your child’s diet to make sure he receives all the nourishment he needs for the best possible growth and development. We’ll now talk about the nourishment that different fruits can provide for your child:

  • Fruits are a good source of pepping up your child’s potassium intake. You can add banana, oranges, melons, cantaloupe, etc. to your kid’s diet.
  • Fruits have fewer calories fat, and no cholesterol. So they don’t compromise with your kid’s health.
  • Fruits are high in fibre, which keeps your kid’s digestive system function properly.
  • Fruits also provide ample amounts of vitamins and minerals to your kid’s body.

Nutritional Value of Vegetables

Vegetables are an important source of nutrition for your kid and help your child in his growing years. Just like you need to add a variety of fruits to your kid’s diet, you should also include a variety of vegetables. Let us see what all nutrition your child may get by eating various vegetables:

  • Potassium is abundant in vegetables like cabbage, broccoli, brussels sprouts, etc.
  • Essential minerals including magnesium, calcium, salt, zinc, iron, and many more are abundant in vegetables.
  • Vitamin A, B7, B9, and other B vitamins are abundant in vegetables like spinach, kale, and other dark green vegetables.
  • Vegetables have a better and greater calcium absorption rate by the body than dairy products.

Nutritional Value of Vegetables

Fruits Your Child Should Eat

Until or unless your child is allergic to any specific kind of fruit, you should include all kinds of fruits in your kid’s diet. This is because different fruits have different vitamins and minerals and your kids require all of them. Here are some fruits that you may include in your kid’s diet:

  • Feeding your youngster fruits that are yellow and orange in color is healthy for their eyes. Give him oranges, then.
  • Fruits with a red color, such as apples and strawberries, are healthy for your child’s heart health.
  • Because they are high in calcium, green fruits like guavas and pears are good for the bones and teeth.
  • All fruits are healthy, however seasonal fruits are especially recommended due to their tremendous health advantages.
  • Instead of presenting the same fruit every day, try giving a different fruit every time.

Fruits And Vegetables For Kids: Importance, Benefits And Tips

Fruits and vegetables have many advantages for youngsters since they give them essential nutrients that assist their growth and development. Also, a healthy diet lowers the risk of serious chronic conditions like type 2 diabetes and hypertension. Yet, since kids are sometimes fussy eaters, it can be difficult to provide them enough fruits and vegetables. But first, we need to understand how much produce kids need each day. Continue reading to learn how to get kids to eat their fruits and vegetables, as well as some fun facts that will intrigue them about these food categories and their potential health advantages.

Why Are Fruits And Vegetables Important For Kids?

Fruits and vegetables help provide several nutrients necessary for the rapid growth and development of children. Foods from these two groups help in:

  1. Enhancing the immune system and thus fighting-off oxidative stress
  2. Combating chronic health issues in the long run
  3. Maintaining overall well-being by developing and supporting healthy dietary practices

How Much Of Fruits And Vegetables Should Children Eat Every Day?

The Dietary Guidelines For Americans 2015-2020 recommends the following number of cup-equivalents per day for different age groups of children

Recommendation for boys

1-31 – 1.51 – 1.5
4-81.5 – 2.51 – 2
9-132 – 31.5 – 2

Recommendation for girls

1-31 – 1.51 – 1.5
4-81.5 -2.51 – 2
9-131.5 – 31.5 – 2

* Cup-equivalent refers to the amount of food from each food group with similar nutritional content 

The total number of cups of fruits and vegetables can be spread across multiple servings per day. Consuming the recommended amount of fruits and vegetables ensures health benefits to kids in the long run.

Health Benefits Of Fruits And Vegetables For Children

Fruits and vegetables are rich in essential micronutrients, dietary fiber, and bioactive compounds. These substances can provide several health benefits, as mentioned below

  1. Energy: Fruits and vegetables contain natural sugar, glucose, and fructose. Both these sugars are condensed sources of energy and are a healthy replacement for high-sugar processed items like candies, colas, and cakes. Eating fruits and vegetables, in recommended portions, can help manage your child’s weight and thus combat lifestyle-related health issues, such as obesity, in the long run.
  1. Digestive health: Whole fruits and vegetables (with peel) are rich in dietary fiber, which includes soluble and insoluble fiber. Insoluble fiber present in the fruit helps add bulk to the diet. Besides, it helps in smooth intestinal motility. Both these qualities help regular bowel movement and thus avoid constipation .
  2. Gut health: Whole fruits and vegetables provide fermentable dietary fiber such as pectin, inulin, resistant starch, and lignin  These fermentable fibers act as ideal prebiotic support that might enhance gut microflora . A healthy gut promotes absorption of necessary nutrients for growth.
  3. Immunity: Regular consumption of recommended amounts of fruits and vegetable aid in enhancing gut microflora. A healthy gut microbiota helps improve general health by maintaining the immune system. Besides, fruits and vegetables provide essential vitamins, minerals, and bioactive compounds, which also play a role in maintaining immunity.
  1. Bone health: Several epidemiological studies indicate the direct relationship between bone health and regular consumption of high amounts of fruits and vegetables. The prime evidence is the possible ability of fruits and vegetables to enhance potassium uptake. Besides, fruits and vegetables contain vital vitamins, minerals, and antioxidants that could also help maintain bone health.
  1. Cognitive health: It is well-known that green leafy vegetables such as kale, collards, and broccoli boost the functioning of the brain. This ability of these vegetables is attributed to the presence of micronutrients such as vitamin K, lutein, folate, and beta carotene. Fruits rich in flavonoids and essential micronutrients such as berries also help in maintaining cognitive health 
  1. Overall health: Whole fruits and vgetables are rich in almost all the vitamins except vitamin B12. Similarly, they are rich in minerals and bioactive compounds such as phenols, flavonoids, and carotenoids. These nutrients have antioxidant and anti-inflammatory effects that help in supporting general health

 The nutrients of fruits and vegetables together provide several general health benefits

Fruits And Vegetables Chart For Kids

Because they are in season and readily available, seasonal fruits and vegetables are preferable. Frozen, canned, and dried produce are some of their alternate forms that you can also include. The list of seasonal fruits and vegetables that you can include in a child’s diet is provided below.

How To Make Your Kids Eat Fruits And Vegetables?

It is not easy to convince a child to eat adequate vegetables and fruits. Hence, here are a few tips to motivate them to eat sufficient fruits and vegetables every day

Inside: Curious about fruits for kids? Learn how much fruit kids should eat in a day and why it benefits them. Plus, learn some easy ways to serve fruit to your kids. 

Does your child like to eat fruit? Whether your child loves fruit or is still learning to like it, you might be unsure how much fruit kids and toddlers should be eating each day. You may even wonder if kids should even eat fruit. Are there benefits of kids eating fruit?

In this article, we’ve answered all of your questions about fruits for kids. Plus, we’ve written a complete list of which fruits are in season when, and offered tips for how to serve them to kids.

Fruits for Kids: The Benefits, Fun Serving Ideas + When They’re in Season

Child holding strawberries

Inside: Interested in fruits for children? Discover the benefits of fruit for children and how much they should consume each day. Find out how to offer fruit to your children simply as well.

Does your kid enjoy eating fruit? You might be unsure of how much fruit kids and toddlers should consume daily, whether your child enjoys it or is still learning to. Even though children should consume fruit, you can have this doubt. Do children who consume fruit reap any benefits?

We have addressed all of your inquiries concerning fruits for kids in this article. In addition, we’ve provided advice on how to serve fruits to youngsters as well as a comprehensive list of the fruits that are in season when.

How much fruit do kids need?

As a parent, you may wonder how much fruit your child really needs. Do kids and adults need the same amount of fruit a day? 

Here’s a chart that breaks down the recommended amount of fruit kids need by their age.

Age GroupDaily Recommendation of Fruit
Toddlers 2-3 years old1 cup (2 servings)
Young children 4-8 years old1 – 1 ½ cup (2-3 servings)
Older children 9-18 years old1 ½ – 2 cups (3-4 servings)
Adults2 or more cups (4+ servings)

How much is a serving size of fruit?

Fruit comes in different forms, but a serving of fruit could look like: 

  • ½ cup of fresh, frozen or canned fruit
  • 1 medium apple
  • 8 large strawberries
  • ½ cup (4 oz.) of 100% fruit juice
  • ½ cup of dried fruit

Depending on your child’s age, these serving sizes can be broken into smaller portions for meals and snacks. For example, if your child is 2-3 years old, you might aim for four ¼-cup portions of fruit throughout the day to meet the daily goal.

Why is fruit good for kids?

Fruits are advantageous for growing youngsters since they have numerous positive health effects. For instance, fiber is included in all fruits, which supports healthy bowel function. Please be aware that fruit juice lacks fiber. Hence choose whole fruit wherever possible.

Fruit also contains vitamin C, which aids in tissue healing via the immune system. It aids in the recovery of cuts and wounds as well as the body’s absorption of iron.

Different-colored fruits also provide children with various health advantages. Fruits that are red, blue, and purple, for instance, provide antioxidants that can aid safeguard the developing brain of your youngster. Improves heart health are red fruits.

Are canned and frozen fruits good for kids too? 

Don’t be afraid of frozen, canned or dried fruits as they offer just as many nutrients and are picked at peak freshness!

Child with raspberries on their fingers

How to talk about fruits to help your child try them

Instead of saying “fruit is good for you,” we can help them make the connection that the foods they eat do something in their bodies. 

The way you explain the benefits of fruit to your child depends on their age. See our

List of seasonal fruits for kids

You may identify and select the fresh fruits with the most nutrients by eating seasonal food. Thus, seasonal fruits are sometimes the greatest for youngsters. Bonus? When fruits are in season, they also cost less!

Winter fruits for kids


Spring fruits for kids


Summer fruits for kids

Honeydew melon


Fruits are an essential part of a healthy diet, providing numerous health benefits. Fruits are rich in vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. Here are ten health benefits of fruits:

  1. Good for Heart Health

Eating fruits can improve heart health by reducing the risk of heart disease. Fruits are rich in antioxidants that protect the heart from damage caused by free radicals. Moreover, fruits are a good source of fiber, which helps to reduce cholesterol levels in the blood, thus lowering the risk of heart disease.

  1. Boost Immunity

Fruits are rich in vitamins and minerals that help to boost the immune system. Vitamin C, found in citrus fruits, kiwis, and strawberries, is essential for the immune system, and consuming it daily can reduce the risk of infections and diseases.

  1. Aids in Digestion

Fruits are rich in fiber, which is essential for maintaining a healthy digestive system. The fiber in fruits helps to promote regular bowel movements and prevent constipation. Moreover, fruits contain enzymes that aid in the digestion of food, making it easier for the body to absorb essential nutrients.

  1. Lowers the Risk of Cancer

Eating a diet rich in fruits can help to reduce the risk of cancer. Fruits contain antioxidants, which protect the body from the damage caused by free radicals, which can cause cancer. Moreover, fruits are a good source of fiber, which helps to reduce the risk of colon cancer.

  1. Promotes Weight Loss

Fruits are low in calories and high in fiber, making them an ideal food for weight loss. The fiber in fruits helps to promote a feeling of fullness, thus reducing the intake of calories. Moreover, fruits contain natural sugars, which are less likely to cause weight gain than processed sugars.

  1. Improves Skin Health

Fruits are rich in antioxidants, which help to protect the skin from damage caused by free radicals. Moreover, fruits are a good source of vitamin C, which is essential for collagen production, a protein that helps to keep the skin firm and supple.

  1. Reduces Inflammation

Fruits contain antioxidants that help to reduce inflammation in the body. Inflammation can lead to various diseases, such as arthritis, diabetes, and heart disease. Consuming a diet rich in fruits can help to reduce inflammation, thus lowering the risk of these diseases.

  1. Enhances Brain Function

Eating fruits can enhance brain function by improving memory and cognitive function. Fruits contain antioxidants, which help to protect the brain from damage caused by free radicals. Moreover, fruits are a good source of vitamins and minerals, which are essential for maintaining good brain health.

  1. Regulates Blood Sugar Levels

Fruits are a good source of natural sugars, which can help to regulate blood sugar levels. The fiber in fruits helps to slow down the absorption of sugars, thus preventing spikes in blood sugar levels. Moreover, fruits contain vitamins and minerals, which help to regulate insulin levels, thus reducing the risk of diabetes.

  1. Boosts Energy Levels

Eating fruits can boost energy levels by providing the body with essential vitamins and minerals. Fruits contain natural sugars, which provide the body with a quick burst of energy. Moreover, fruits are a good source of fiber, which helps to maintain energy levels by promoting steady blood sugar levels.

In conclusion, fruits are an essential part of a healthy diet, providing numerous health benefits. Fruits are rich in vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. Consuming a diet rich in fruits can help to reduce the risk of various diseases, improve heart health, boost immunity, aid in digestion, promote weight loss, improve skin health, reduce inflammation, enhance brain function, regulate blood sugar levels,

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