Eat Right: 7 purple fruits and veggies to include in your kids’ diet this winter

Fruits and vegetables are essential components of a healthy diet, providing a wealth of nutrients that support overall well-being and protect against various diseases. They are packed with vitamins, minerals, and fiber, each playing a crucial role in maintaining optimal health.

Fruits and vegetables are nature’s treasure trove of vitamins and minerals that are vital for various bodily functions. For instance, vitamin C is essential for immune function, collagen production, and wound healing, vitamin A is crucial for vision, cell growth, and immune function, and vitamin K is important for blood clotting and bone health.

Fruits and vegetables are abundant sources of dietary fiber, an indigestible carbohydrate that plays a vital role in digestive health, weight management, and blood sugar control. Fiber promotes regular bowel movements, prevents constipation, and contributes to a feeling of fullness, aiding in weight management. It also slows down the absorption of sugar into the bloodstream, helping to regulate blood sugar levels.

Studies suggest that a diet rich in fruits and vegetables may help improve cognitive function, memory, and overall brain health. Antioxidants found in these foods may help protect brain cells from damage and reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s later in life.

According to Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar, every time we talk about a balanced and nutritious diet, there’s always a mention of consuming a variety of fruits and vegetables without fail. “This is because fruits and vegetables provide numerous health benefits along with their added advantage of adding to the color pallet of our eating plate. A bowl of salad with seasonal colorful fruits and vegetables undoubtedly looks so tempting and has an aesthetic appeal as well,” Dr Anand said.

“We all understand that fruits and vegetables are loaded with important vitamins, minerals, antioxidants, and beneficial phytonutrients. Also, these are very rich sources of fibre. These colorful beauties of nature provide the benefit of protecting our bodies from various diseases and boosting our immune system. Nutritionists and health experts promote the consumption of seasonal and locally available fruits and vegetables to reap the maximum benefit,” Dr Anand shared.

Therefore, this winter introduce purple fruits and vegetables into your child’s diet. These fruits and vegetables are packed with nutrients and antioxidants that offer a wide range of health benefits. These vibrant foods are rich in anthocyanins, a type of antioxidant that gives them their distinctive purple hue. Anthocyanins have been linked to various health benefits, including:

Enhanced Brain Health: Studies suggest that anthocyanins may help improve cognitive function, memory, and overall brain health. They may also protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Reduced Inflammation: Anthocyanins possess anti-inflammatory properties that may help combat chronic inflammation, a major risk factor for various diseases like heart disease, cancer, and arthritis.

Improved Heart Health: Anthocyanins may help lower blood pressure, reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol, contributing to better cardiovascular health.

Enhanced Vision Health: Anthocyanins may help improve vision and protect against age-related macular degeneration, a leading cause of vision loss.

Boosted Mood and Well-being: Studies suggest that anthocyanins may enhance calmness, reduce stress, and promote overall well-being.

In addition to their anthocyanin content, purple fruits and vegetables are also rich in other essential nutrients, including vitamins, minerals, and fiber. These nutrients play crucial roles in maintaining overall health and preventing various diseases.

Kids should be encouraged to eat purple fruits and vegetables because they are packed with nutrients and antioxidants that offer a wide range of health benefits. Here are some of the reasons why:

They are a good source of vitamins and minerals. These nutrients are essential for kids’ growth and development. For example, purple grapes are a good source of vitamin C, which helps with immune function and collagen production. Blueberries are a good source of vitamin K, which helps with blood clotting.

Are high in antioxidants. Antioxidants protect cells from damage caused by free radicals. Free radicals can contribute to diseases such as cancer, heart disease, and stroke. Anthocyanins, the pigments that give purple fruits and vegetables their color, are particularly potent antioxidants.

Purple fruits and vegetables can help kids maintain a healthy weight. They are low in calories and high in fiber, which helps kids feel full and satisfied. Fiber also helps with digestion and can help prevent constipation.

These can help kids develop healthy eating habits. When kids eat a variety of fruits and vegetables, they are more likely to continue eating healthy foods as adults.

Here are some examples of purple fruits and vegetables.

1.       Purple Grapes: May help improve heart health and protect against cancer.

2.       Blueberries: May enhance cognitive function, memory, and vision health.

3.       Blackberries: May reduce inflammation and protect against cancer.

4.       Purple Asparagus: May boost immunity and support digestive health.

5.       Purple Cauliflower: May lower blood pressure and protect against cancer.

6.       Purple Sweet Potato: May improve vision health and support gut health.

7.       Red cabbage: May help in regulating blood pressure, muscle function, and nerve function

Incorporating more purple fruits and vegetables into your diet is a simple and delicious way to reap a multitude of health benefits. Enjoy them in salads, smoothies, stir-fries, desserts, and more. Embrace the purple power of these nutrient-rich foods and experience the positive impact on your overall well-being.