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Master List: Top 30 Veggies, Fruits, and Legumes for Children

Master List: Top 30 Veggies, Fruits, and Legumes for Children

Children need to eat a varied diet of colorful veggies, fruits, and legumes to support healthy growth and development. These foods contain the essential building blocks for growth, including protein, carbohydrates, and fats– and vitamins and minerals that support a healthy immune system, digestion, bone and muscle development, and energy.

As such, we’ve compiled a list of our top 30 of veggies, fruits, and legumes, along with fun facts about how that food supports health for children. We encourage you to have fun eating a “rainbow a day” – choose a variety of colorful whole foods so that you and your family enjoy an abundance of nutrients and get adventurous eating foods outside of this list too! If you’d like to learn more about why these vitamins and minerals are important for healthy growth and development, check out our article on Why Kids Need Vitamins and Minerals for their Growing Bodies here .

Vegetable Vitamins Minerals Fun Fact
Kale Vitamin A, Vitamin K, Vitamin C, B Vitamins Potassium, calcium, magnesium, copper, manganese, iron, phosphorus Kale is a great source of iron, which helps support healthy energy levels. Rich in fiber.
Spinach Vitamin A, Vitamin C, Vitamin K, B Vitamins, vitamin E Manganese, magnesium, iron, calcium, potassium, copper Spinach is a great source of fiber and contains folate (vitamin B9), which is important for pregnant women for a healthy fetal nervous system.
Broccoli Vitamin C, Vitamin A, Vitamin K, B Vitamins Potassium, manganese, phosphorus, magnesium, iron, calcium, selenium Broccoli contains antioxidants called lutein and zeaxanthin, which help protect vision. It is also a great source of fiber.
Brussels Sprouts Vitamin K, Vitamin C, Vitamin A, B Vitamins Manganese, potassium, iron, magnesium, phosphorus This vegetable is one of the best plant-based sources of healthy omega-3 fats, which supports healthy gut function and is also rich in fiber.
Bell Pepper Vitamin C, Vitamin K, B Vitamins, Vitamin E, Vitamin A Manganese, potassium, copper, magnesium, phosphorus, iron Bell peppers are a great source of vitamin C, which supports a healthy immune system and wound healing. They are also a good source of fiber.
Seaweed B vitamins, Vitamin A, Vitamin C, Vitamin E, Vitamin K Iodine, zinc, calcium, iron, magnesium, manganese, copper Iodine supports healthy thyroid function, which plays a role in growth, metabolism, and energy. Rich in fiber.
Garlic Vitamin C, B Vitamins Calcium, potassium, copper, phosphorus, iron, manganese, selenium Garlic has been shown to help boost the immune system and reduce infections and colds. Garlic also contains fiber that supports gut health.
Onion Vitamin C, B vitamins Potassium, calcium, magnesium, phosphorus, zinc, selenium Onions contain prebiotic fiber, which supports gut health and digestion.
Beets B vitamins, Vitamin C, Vitamin A Manganese, potassium, iron, magnesium, calcium, zinc, selenium Beets are rich in antioxidants and fiber, which boost the immune system and constipation.
Sweet Potato Vitamin A, Vitamin C, B Vitamins, Vitamin E, Vitamin K Manganese, potassium, copper, magnesium, phosphorus, iron, calcium Sweet potatoes contain beta-carotene, an antioxidant that gives them their orange color. This food supports a healthy immune system and eye health. Rich in fiber.

 

Fruit Vitamins Minerals Fun Fact
Blueberries Vitamin K, Vitamin C, Vitamin E, B Vitamins, Vitamin A Manganese, copper, potassium, phosphorus, magnesium, zinc Blueberries are rich in Vitamin C, which helps reduce allergies. A good source of fiber.
Raspberries Vitamin C, Vitamin K, Vitamin E, B Vitamins, Vitamin A Manganese, iron, calcium, magnesium, phosphorus, potassium, copper, zinc Raspberries support a healthy immune system thanks to their vitamin and mineral content. They’re also an excellent source of fiber.
Blackberries Vitamin C, B Vitamins, Vitamin A, Vitamin K Calcium, magnesium, potassium, phosphorus The fiber from the seeds in blackberries helps with constipation and healthy digestion.
Strawberries Vitamin C, B Vitamins, Vitamin A, Vitamin K Calcium, magnesium, potassium, phosphorus These berries help reduce allergies and boost the immune system. They also contain fiber to support healthy digestion.
Pomegranate Vitamin C, Vitamin K, B Vitamins Calcium, potassium, magnesium, phosphorus Vitamin K in pomegranates supports strong bones. Rich in fiber.
Apples Vitamin C, Vitamin A, B Vitamins Calcium, potassium, magnesium, phosphorus Apples contain an antioxidant called quercetin, which helps reduce allergies. Apples also contain fiber.
Cherries Vitamin C, B Vitamins, Vitamin K Potassium, calcium, phosphorus, magnesium The potassium in cherries helps support normal growth and muscle development. A good source of fiber.
Avocado Vitamin C, B Vitamins, Vitamin A, Vitamin K Calcium, magnesium, potassium, copper, phosphorus The calcium and potassium in avocado helps with bone and tissue development. Rich in fiber.
Orange Vitamin C, B Vitamins, Vitamin A Calcium, magnesium, potassium, phosphorus Vitamin C is essential for a healthy immune system and is found in abundance in citrus fruits. Also a good source of fiber.
Goji berries Vitamin A, Vitamin C Iron, calcium, potassium, selenium These are often eaten dried and support immune function due to the vitamin A and C content. They also contain fiber, which supports gut health and digestion.

 

Legume Vitamins Minerals Fun Fact
Peas B Vitamins, Vitamin A, Vitamin C, Vitamin K Manganese, copper, calcium, iron, phosphorus, potassium, zinc, selenium Eating a meal with peas can help keep blood sugar balanced and reduce constipation. Rich in fiber.
Lentils B Vitamins, Vitamin A, Vitamin C, Vitamin K Manganese, phosphorus, iron, magnesium, zinc, potassium, copper, selenium, calcium Lentils are rich in fiber and help with gut issues.
Garbanzo beans B Vitamins, Vitamin C Manganese, copper, phosphorus, iron, magnesium, zinc, potassium, selenium The B vitamins in garbanzo beans, which are also known as chickpeas, helps support energy throughout the day. Rich in fiber.
Black beans B Vitamins Manganese, magnesium, iron, phosphorus, potassium, calcium, copper, zinc, selenium The calcium and phosphorus in black beans contribute to bone structure and strength. Black beans are also a great source of fiber.
Kidney beans B Vitamins, Vitamin K, Vitamin C Manganese, zinc, copper, iron, magnesium, phosphorus, potassium, calcium, selenium Kidney beans are rich in fiber, which helps with digestion and constipation.
Pinto beans B Vitamins, Vitamin K, Vitamin C Manganese, selenium, phosphorus, copper, iron, potassium, magnesium, zinc, calcium Legumes are a great source of plant-based protein, which supports healthy growth and development and are rich in fiber.
Navy beans B Vitamins, Vitamin E, Vitamin K, Vitamin C Manganese, phosphorus, magnesium, iron, potassium, copper, selenium, zinc, calcium The vitamin E in navy beans is important for reducing allergies and helping with asthma. Rich in fiber.
Adzuki beans B Vitamins Manganese, phosphorus, potassium, copper, magnesium, zinc, iron, selenium Adzuki beans contain up to 29 different antioxidants, making them a great option to support immune function. Rich in fiber.
Soybeans B Vitamins, Vitamin K, Vitamin C Manganese, iron, phosphorus, magnesium, copper, potassium, calcium, selenium, zinc Soybeans are an excellent source of fiber and contain omega-3 fatty acids, which help reduce asthma and ADHD.
Mung beans B Vitamins, Vitamin K, Vitamin C, Vitamin A Manganese, magnesium, copper, iron, potassium, phosphorus, zinc, calcium, selenium Mung beans are rich in fiber, which can support weight loss and suppress hunger hormones.

 

 

References:

https://www.nutrition.gov/

https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

https://fdc.nal.usda.gov/

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    At Mothers of Health our mission is your family’s wellbeing.  Our Children’s health is a direct  result of the foods they consume. We need to empower our children to make the right choices, and saying no to Junk and ultra-processed foods is an import part of making the right choices.  With this in mind I wrote “The Adventures of Veggieman: Food Fight”.  To unify children and unify mothers across the globe to raise healthier children.”

    -Karla Farach-
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    Integrated Nutrition Health Coach
    Author “The Adventures of Veggieman: Food Fight”
    Founder of Mothers of Health LLC

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