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.health.harvard.edu/staying-healthy/listing_of_vitamins
