The 5 Most Recommended Fruits for Children
Are you aware of the most recommended fruits for children? In this article, we’ll tell you what they are so you can offer them to your children on a daily basis.
To maintain proper nutrition, our children must consume all sorts of foods and nutrients – of course, as long as there are no food intolerances or illnesses that make this an issue.
Today we want to share information about the most fundamental fruits that offer vitamins, fiber and other components. Go ahead and try some fun recipes with them, such as kebabs or natural ice creams. Enjoy them!
Why are some fruits so important?
They help to prevent illnesses
Vitamins, fiber, antioxidants, minerals… Fruits and vegetables are a fundamental part of a child’s healthy diet. Besides other benefits, they play a key role in reducing the risk of developing certain illnesses.
These include things like obesity, cardiovascular illness, some forms of cancer, high cholesterol, type 2 diabetes, and others.
Therefore, pediatricians recommend that parents include fruits in every daily meal. They can serve as dessert, a snack, or for those moments when our kids are hungry and we don’t want to give them candy.
It’s crucial that parents teach good eating habits from a young age so that their kids don’t feel “forced” to eat fruits and vegetables.
Introducing fruit to babies
The first fruits that children can eat are apples, pears and bananas. Later, parents can start incorporating other fruits such as plums, cherries (both without pits), grapes (peeled, without seeds), kiwi and pineapple.
Once babies are a year old, they can also consume peaches, apricots, oranges, tangerines, cantaloupe, watermelon, mango and papaya.
“Every time you eat or drink, you are either feeding disease or fighting it.”
–Heather Morgan, MS, NLC–
Continuing on with the advantages of fruits, they also supply us with a good amount of water. Because fruits are actually about 90% water, they help to fend off dehydration during the summer.
They also offer a good amount of vitamins and minerals, as we’ve said. And they provide an interesting dose of carbohydrates and vegetable fibers.
“Evidence shows that children eat more pureed fruits or vegetables after repeated exposure over 8 or 9 days. In the case of bitter flavors, rejection is innate and children will need more exposure to these flavors.”
–Maria Soledad Tapia, pediatrician–
A boost of energy!
Fruits also contain sugar that is easy to assimilate. They provide much of the energy that children need and burn throughout the day.
At the same time, fruits help your children stay away from more unhealthy foods like candies and pastries, because they’re filling.
What are the most recommended fruits for children?
While children can eat all sorts of fruit by the time they’re over the age of one, some fruits are more recommended than others:
This is an excellent fruit for children, and often one of the first they eat (in puree form). Apples are very complete because they contain fiber, calcium, magnesium, sodium, iron, vitamins and carbohydrates.
Apples are very refreshing and hydrating given that their composition is 85% water. They’re easy to digest (especially when peeled) and contain natural and healthy sugars.
Bananas are rich in potassium, folic acid and vitamin C. They help control liquid retention and allow bones to better absorb calcium.
The properties of this fruit are similar to those of apples. Thanks to their sweet taste and watery consistency, they’re a favorite among children.
Pears contain a fair amount of fiber and vitamins and help to reduce stomach problems. What’s more, they’re easy to combine with other fruits in desserts and purees.
For some children, the flavor of strawberries may be a bit strong or acidic, so not all kids are instant fans. However, when they try a delicious and truly sweet strawberry, they’re sure to like it. Strawberries are highly nutritious, as they offer vitamins, potassium, iron, phosphorus and calcium.
It’s important to avoid giving your children strawberries with sugar. If you need to reduce their flavor, you’re better off using orange juice, for example.
Peaches are one of the most recommended fruits for children because they help children who suffer from constipation go to the bathroom. They also help to reduce stomach pain.
They also contain vitamins, iron, magnesium, potassium and calcium. Just be sure to always remove the pit before serving.
Now that you know what the most recommended fruits for children are, it’s time to learn new ways to prepare them. The options are unlimited – from purees, juices and smoothies to toppings for ice cream, yogurt or jello. And of course, they should always be well washed and chilled in the summer.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Agencia de Salud Pública de Cataluña. (Noviembre de 2018). Pequeños cambios para comer mejor. EnfamiliaAEP. https://enfamilia.aeped.es/lecturas-recomendadas/pequenos-cambios-para-comer-mejor
- American Academy of Pediatrics. (10 de octubre de 2013). Kids need fiber: here’s why and how. Healthychildren.org. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Kids-Need-Fiber-Heres-Why-and-How.aspx
- American Academy of Pediatrics. (19 de agosto de 2022). Nuestra posición con respecto al jugo o zumo de frutas para niños. Consultado el 15 de junio de 2023. https://www.healthychildren.org/Spanish/healthy-living/nutrition/Paginas/Where-We-Stand-Fruit-Juice.aspx
- FAROS Sant Joan de Déu. (Marzo de 2016). Potenciar el consumo de frutas y verduras en niños a través de la educación. https://faros.hsjdbcn.org/es/articulo/potenciar-consumo-frutas-verduras-ninos-traves-educacion
- Harvard T. H. Chan. Harvard School of Public Health. (s.f). The nutrition source. Bananas. https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/
- Health Direct.(s.f.). Foods hign in vitamin C. https://www.healthdirect.gov.au/foods-high-in-vitamin-c