Do you know the top ten vegetables that are beneficial for children's development? Moms should insist on cooking these ten foods for their children to eat.
Top Ten Foods Beneficial for Children's Development
1. Peas
Reason for ranking: High content of trace elements such as copper and chromium
Nutrition facts: Peas are a nutritious food, containing 23% to 25% protein, 57% to 60% carbohydrates, and 45% dietary fiber. They also contain various minerals, vitamins, and trace elements. In particular, peas have high levels of copper and chromium, which are beneficial for improving the baby's hematopoietic function and aiding in bone and brain development. Chromium helps in the metabolism of sugar and fat and maintains the normal function of insulin. The choline and methionine in peas help prevent arteriosclerosis. In terms of vitamin C content, fresh peas are the highest among all legumes.
2. Potatoes
Reason for ranking: Rich in nutrients, known as the "underground ginseng"
Nutrition facts: Potatoes are rich in nutrients. They contain about 2 to 2.5 grams of protein per 100 grams, and the quality of potato protein is similar to animal protein. Potatoes also contain special mucoproteins, which not only have lubricating effects on the intestines but also assist in cholesterol metabolism. In addition, potatoes contain eight essential amino acids for the human body and various vitamins, with a relatively high content of vitamin C. Potatoes are also high in calcium, phosphorus, magnesium, and potassium.
3. Eggplant
Reason for ranking: Rich in vitamin E and vitamin P
Nutrition facts: Eggplant is one of the few purple vegetables and is a common household vegetable. Its purple skin contains rich vitamin E and vitamin P, which are not found in other vegetables. The saponins in eggplant fiber also have the effect of reducing cholesterol.
4. Pumpkin
Reason for ranking: Also rich in carotene
Nutrition facts: Pumpkins are nutritious and comprehensive. The fruits contain carbohydrates, vitamins, proteins, and 17 essential amino acids. In addition, pumpkins are also rich in potassium, calcium, magnesium, selenium, iron, zinc, and other minerals. Although the carotene content in pumpkins is slightly lower than that in carrots, pumpkins are still a star source of carotene, with carotene content 8 to 20 times higher than watermelon, making them an excellent source of vitamin A.
5. Tong Hao (Chinese Toon)
Reason for ranking: Rich in dietary fiber
Nutrition facts: Tong Hao is a vegetable with comprehensive nutritional content. It contains abundant vitamins, amino acids, fats, proteins, and high levels of sodium and potassium. The carotene content in Tong Hao is also relatively high, 1.5 to 30 times that of cucumbers and eggplants. The special volatile oil in Tong Hao has the effects of promoting digestion, appetite enhancement, and relieving flatulence. The abundant dietary fiber helps with intestinal peristalsis and promotes bowel movements.
6. Lentils
Reason for ranking: Known as the "meat in vegetables"
Nutrition facts: Lentils are vegetables that are abundant during summer. They have good nutritional value and are known as the "meat in vegetables." Lentils contain a lot of high-quality protein, unsaturated fatty acids, vitamin B, and vitamin C.
7. Cauliflower
Reason for ranking: Contains vitamin K, which is not found in most vegetables
Nutrition facts: Cauliflower, also known as broccoli, comes in white and green varieties. The nutritional value of white and green cauliflower is basically the same, with the latter having a higher content of carotene. Cauliflower is rich in protein, fat, carbohydrates, dietary fiber, vitamins, and minerals, and it contains abundant vitamin K, which is not found in most vegetables. It is also one of the foods with the highest flavonoid content and its calcium content is comparable to milk.
8. Tomatoes
Reason for ranking: Natural storage of lycopene
Nutrition facts: Tomatoes contain more than 20 types of carotenoids, such as α-carotene, β-carotene, lutein, and zeaxanthin. Lycopene accounts for about 80% to 90% of the total carotenoids. Tomatoes can be considered as a natural storage of lycopene. In addition, tomatoes are rich in vitamin C and vitamin E, which can improve the baby's immune system.
9. Lettuce
Reason for ranking: Edible part contains 94% to 96% water
Nutrition facts: Lettuce contains a large amount of water, dietary fiber, vitamins B1, B2, B6, vitamin C, vitamin E, and various minerals such as calcium, phosphorus, potassium, sodium, magnesium, copper, iron, and zinc. Lettuce can be considered an "all-around" player!
10. Carrots
Reason for ranking: Rich in carotene
Nutrition facts: Carrots have high nutritional value and are among the top vegetables in terms of carotene content (averaging 1.35 grams per 100 grams). Carotene can be converted into vitamin A in the intestinal wall and liver cells and used by the human body. About 70% of the vitamin A needed by the human body comes from the conversion of carotene. Vitamin A plays an important role in maintaining the integrity of the skin and mucous membranes, enhancing the immune function, preventing infections in organs such as the respiratory and urinary systems, promoting growth and development in children, and participating in the formation of photosensitive substances in the retina.
