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How to add fruits for children to cool down in summer

Watermelon, cantaloupe, orange, apple, papaya… contain a lot of water and minerals, providing the necessary energy for children to participate in summer activities.

Fruit is a healthy food low in fat, salt, and calories; no cholesterol; Rich in potassium, fiber, vitamin C and folate. Parents give their children plenty of fruit to help provide nutrients important for growth.

According to the US Department of Agriculture’s (USDA) MyPlate nutrition guidelines, 2-3 year olds should eat one cup of fruit per day; 4-8 year olds eat 1-1.5 cups of fruit per day; 9-13 year olds should eat 1.5 cups of fruit per day. Meanwhile, girls should eat 1.5 cups of fruit per day; And boys should eat 2 cups of fruit a day.

Note, one cup serving of fruit (chopped) is equivalent to one small apple or 1/2 large apple; a cup of apple sauce; a large banana; about 32 seedless grapes; a medium grapefruit; a large orange; a large peach; a medium pear; about 8 large strawberries; a thick piece of watermelon; 1/2 cup raisins.





Cultivating the habit of eating fruit for children from a young age helps them eat a variety of foods, good for health and development.  Photo: Freepik

Cultivating the habit of eating fruit for children from a young age helps them eat a variety of foods, good for health and development. Image: Freepik

A glass of pure fruit juice is also considered a serving of fruit, but it is better for parents to give fruit to their children because it is high in fiber.

Summer brings concerns about seasonal illnesses in children such as diarrhea, heatstroke, and heat stroke. High temperatures often dehydrate the body, leading to nutrient depletion, which is more evident in children. Therefore, it is essential to supplement with diet.

In summer fruits, a number of substances can quench thirst in a healthy way for children including vitamins, minerals, fiber, water content, electrolytes and antioxidants.

Watermelon

Watermelon contains 92% water, electrolytes help keep the body hydrated, provide energy, remove toxins, is a popular way to cool down. The fiber content in watermelon is good for the digestive system and prevents constipation. This fruit is also rich in vitamin A, which strengthens the eye muscles and protects them from damage.

Melon

Similarly, cantaloupe also has a high water content, which helps to keep the body hydrated. The food is rich in potassium, which helps regulate blood pressure. The high fiber, negligible fat content in cantaloupe helps control blood sugar levels. In addition, it is also a natural diuretic, relieving constipation.





Cantaloupe contains a lot of water, helping children cool down in the summer.  Photo: Freepik

Cantaloupe contains a lot of water, helping children cool down in the summer. Image: Freepik

Apple

Apples help children stay fuller for longer because they are rich in nutrients and fiber. In particular, pectin is a type of soluble fiber that is beneficial in preventing diarrhea and other digestive problems in children.

Apples also contain antioxidants that improve immunity, which can reduce symptoms of common health problems in children like asthma. Compound quercetin – a type of flavonoid found in apples – can keep brain cells healthy, enhance cognition, memory in children. Besides, apples are also a rich source of B-complex vitamins; Contains small amounts of potassium, calcium and phosphorus.

Papaya

Papaya is said to soothe sunburn and reduce tan. This summer fruit contains an enzyme called papain that aids digestion. Foods rich in potassium, vitamins C, K and A help maintain a child’s immune system.

Banana

Bananas are rich in carbohydrates that provide energy for children. The fruit is also a rich source of vitamin B6, which protects the healthy nervous system and produces the necessary energy for the body. On the other hand, bananas are also high in fiber, vitamin C and potassium. Electrolytes such as potassium are depleted when a child has diarrhea, which can make the person feel exhausted. Therefore, bananas can replenish lost nutrients.





Bananas and citrus fruits provide many good minerals for children.  Photo: Freepik

Bananas and citrus fruits provide many good minerals for children. Image: Freepik

Citrus fruit

Citrus fruits such as oranges, lemons, and grapefruits are a good source of vitamin C, which helps prevent scurvy (related to vitamin C deficiency) in young children. The acids in the fruit help flush toxins out of the intestines. Fruit also contains a large amount of fiber, which can reduce the constipation that children are prone to in the summer.

Besides, citrus fruits are also rich in antioxidants and flavonoids with detoxifying and antibiotic properties. Orange and grapefruit juices that help children cool off in the summer are a healthy alternative to carbonated drinks. Food helps children retain water, providing essential minerals and vitamins. Lemon juice mixed with sugar can quench thirst, reduce nausea and vomiting, and is very helpful for people with heatstroke.

Cucumber

Cucumber contains 95% water, helping children replenish the water they need after exciting activities in the summer. This fruit is low in calories but provides a lot of nutrition. Cucumbers are also low in sodium, carbohydrates, fats, and cholesterol. The anti-inflammatory compounds in cucumbers help flush toxins out of the body. They also provide fiber, which relieves constipation.

Chau Vu (Follow The Indian Express, Verywellfamily)

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