Eat Right: Boost your child’s health with these 5 fruits this year

Everyone, especially children, look forward to the summer months. Not only because they get a long vacation from school but also because they get to eat the juiciest, tastiest, and sweetest of fruits. From litchi to mangoes, to watermelons, to cherries, to muskmelons, the list is endless. These fruits are so colourful that no child would want to say no to them. So, what are the benefits of these fruits and why should parents incorporate these in a child’s diet?

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“Mango is high in sugar and gives instant energy. If a child feels tired, give mango and it will immediately fresher and energise the kid. Besides being a good source of vitamin C, it has vitamin A as well which is good for the eyes”

–Mansimar Kaur, Nutritionist & Alumna of Apeejay School, Faridabad in Sector 15

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Mansimar Kaur, an alumna of Apeejay School, Faridabad in Sector 15, who is a nutritionist and a dietician says that the summer fruits have several health benefits; the only rider is that parents need to watch out for the quantity they serve their kids.

“Most summer fruits like litchi and mango are high in sugars. They are juicy and sweet and children love to gorge on them. But the portion size of these needs to be monitored – it can put the child at risk of diabetes later in life,” Kaur warned.

 When it comes to mango, it may be a sweet fruit but it has several benefits. “Since it is high in sugar, it can give kids instant energy. If a child feels tired, give him/her a mango and it will immediately fresher and energise the kid. Besides being a good source of vitamin C, it has vitamin A as well which is good for the eyes and protects the eyes from harmful rays of the sun,” Kaur said and added that mango can be given in any form – a mango smoothie, lassi, aamras or even a milkshake provided the parent watches the portion size which should be around 100 gm,” she advised.

When it comes to litchi, Kaur opines that it is a bit difficult to measure this fruit in weight due to the seed, so parents can give eight to 10 pieces of this fruit. “While nutritionists and doctors talk about giving kids five fruits a day, it may not always be possible if the child is young. But a teenager should be encouraged to eat five different fruits in a day keeping a strict watch on the quantity. If the child is fussy, one can incorporate fruits as a smoothie or milkshake,” Kaur said.

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“Five fruits that can be incorporated into the child’s diet are: Mangoes, litchi, watermelon, muskmelon, and cherries. “There are so many benefits of these fruits and parents must include them in their children’s daily diet”

–Lakshita Jain, Clinical Dietician & Founder of Nutr

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However, she cautioned against giving fruit with the meal. “Once the child has had lunch/dinner, ensure that the fruit is given 30 minutes later. Giving fruit with the meal can hamper absorption of nutrients from the main meal itself,” Kaur said.

She added that one fruit has several benefits but is eaten in Kiwi. “Very few people eat this fruit but the truth is it has many nutritional value. The fruit is rich in antioxidants and vitamin C which not only helps the functioning of the immune system but is also beneficial for bones and ligaments. It is good for digestion too. This is because the fruit contains high amounts of dietary fibre. Fibre can help reduce constipation and a variety of other gastrointestinal issues. The fruit also has lots of water content and is a good source of hydration just like the watermelon,” Kaur opined and added that another fruit that can be given is bananas as they are good for gut health.

Nutritionist Lakshita Jain a clinical dietician and founder of the health clinic Nutr said that the five fruits that can be incorporated into the child’s diet this summer are: Mangoes, litchi, watermelon, muskmelon, and cherries. “There are so many benefits of these fruits and parents must include them in their children’s daily diet,” Jain said.

According to Jain here are the benefits of each fruit

Litchi: This is a great fruit for kids who are growing. It is beneficial for boys and girls entering puberty. Litchi is cooling in nature and it is great in this scorching heat.  Five to seven pieces can be given depending on the age and child’s development.

Watermelon: It has a lot of water and keeps the body hydrated. Most kids hate to drink plain water. This fruit is a great substitute. This fruit has vitamin A and for children who do physical activity, this fruit is good for them as well. Parents can even give them a banana. Watermelon is also good for the skin. Around 200 gm can be given to the children.

Muskmelon: This fruit like watermelon has vitamin A and is good for kids who wear spectacles. This fruit is good if the child is constipated. It is high in water content as well.

Mango: It has vitamin A which is good for the eyes. It has vitamin C as well and can boost your immunity. The fruit can also help in digestion.

Cherries: Parents can give kids a bunch of cherries – 10-15. The fruit is low in calories and full of fibre, vitamins, minerals, and nutrients like vitamins C, A, and K. So, if you don’t want to give your child very sweet fruits, this is the perfect fruit. There is one more thing present in cherries – melatonin. So, if the child is not sleeping well, this fruit can be incorporated into the diet.

Jain recommends that there must be a gap of at least a couple of hours between sleep and the last meal. “Yes, most Indian households eat dinner and go to bed. But if the parent can ensure that there is a one-two gap between meal and sleep time, it will work wonders. Also, I would suggest that one eats fruits at least 30 minutes before the meal. That way, it can be enjoyed more,” Jain advised.