Eat Right: 9 white fruits and vegetables for your kids’ diet

Eating right plays a crucial role in our health, especially for growing school students. Among the rainbow of fruits and vegetables available, white fruits and vegetables hold unique benefits that are often overlooked. This article dives into the importance of including white fruits and vegetables in your diet and highlights nine must-have items for their exceptional health benefits.

Why white?

They are packed with a variety of nutrients essential for our body. They contain antioxidants, such as quercetin and allicin, which can help reduce inflammation and lower the risk of chronic diseases. They are also rich in dietary fiber, which aids in digestion and keeps you feeling full longer, helping to maintain a healthy weight. Furthermore, they offer a good source of vitamins and minerals necessary for energy, brain function, and bone health.

According to Sheena Ahuja, Home Science Teacher at Apeejay School, Faridabad in Sector 15, white fruits and vegetables contain nutrients known to lower the level of bad cholesterol in your body as well as lower high blood pressure.

“They also have a great immune boosting effect on your body. Nutrients found in white fruits and vegetables minimise the risk of colon, prostate, and breast cancer as well. A few examples of white vegetables: Potatoes, onions, mushrooms, cauliflower, turnips; white fruits: Bananas, white nectarines, white peaches, and pears,” Ahuja shared.

So, what are the nine white fruits and vegetables to include in your kids’ diet and why should you eat them?

Bananas: Rich in potassium and vitamin B6, bananas help in maintaining blood pressure and are excellent for heart health. They also provide energy, making them a perfect snack for active students.

Cauliflower: This versatile vegetable is a great source of vitamin C, which supports the immune system. It’s also high in fibre and antioxidants, promoting digestion and reducing cancer risk.

Garlic: Known for its allicin content, garlic boosts immunity and has antibacterial and antiviral properties. It can also improve heart health by lowering cholesterol levels.

Mushrooms: Packed with selenium, mushrooms support the immune system and prevent damage to cells and tissues. They’re also rich in B vitamins, aiding in energy production and brain health.

Potatoes: A good source of vitamin C, B6, and potassium, potatoes support heart and nerve function. Their fibre content also promotes gut health.

Onions: They are rich in quercetin, an antioxidant that can help fight inflammation and reduce allergy symptoms. They also offer a good source of vitamin C and fibre.

Pears: High in fibre and vitamin C, pears promote digestive health and boost the immune system. They’re also hydrating and can help maintain healthy skin.

White peaches: These fruits are a sweet source of vitamins and minerals, including vitamin C, vitamin A, and potassium, which support immune health and eye health.

Turnips: Loaded with fibre, vitamin C, and glucosinolates, turnips help in digestion, boost the immune system, and may reduce the risk of certain cancers.

Adding white fruits and vegetables to your diet can be both easy and delicious. Try including a banana or pear in your breakfast or as a snack. Add cauliflower to your rice dishes or mash potatoes for a healthy side. Garlic and onions can be used to flavor a wide range of dishes, while mushrooms make a great meat substitute for vegetarians.

Eating a variety of white fruits and vegetables can contribute significantly to your overall health and well-being. They not only provide essential nutrients but also offer unique benefits that help in maintaining a healthy weight, reducing the risk of chronic diseases, and supporting bodily functions. Encouraging students to include these white wonders in their diet can pave the way for a healthier future. Let’s embrace the power of white in our meals and enjoy the multitude of benefits it brings to our plates.