Fruits and vegetables: a source of minerals

Fruits and vegetables are consumed as sources of water, carbohydrates and essential nutrients such as vitamins, minerals and fibers.

Minerals all have several roles in human biochemistry and physiology and all the minerals mentioned above are essential in the diet of humans. Many are co-factors for different enzymes and human are dependent on them for energy efficiency, fertility, mental stability and immunity.

Fresh fruits and vegetables contribute about 26% of the magnesium and 19% of the iron to the U.S diet

The following fruits are important contributors to the supply of indicated minerals in the U.S diet;
Potassium: banana, peach, orange, apple, dried fruits such as apricot and prune
Phosphorus: banana, orange, peach, fig, raisin
Calcium: tangerine, grapefruit, orange, citrus, cabbages
Iron: strawberry, banana, apple, orange
Copper: leafy vegetables
Sulfur: cabbage, onions, garlic, leeks, turnips, radishes

Fruits and vegetables furnish more than one-fifth the intake of copper and manganese and almost three-fifths of the total boron intake. Fruits and vegetables can furnish about one-fifth of the total dietary intake of chromium and arsenic and one-third of the supply of nickel.
Fruits and vegetables: a source of minerals

Nutritious vegetable for kids

Depending on their age, many children known the basics of healthful eating. And almost they know to need to eat smart and move their bodies to stay healthy.

Veggies contain many vitamins, minerals and other essential nutrients that a body needs to main good health and energy.

They help protect against the effect of aging and reduce the risk of cancer and heart disease. Vegetables give kids many nutrients they need to grow healthy and strong and perform their best.

Getting your kids to eat their veggies may take a bit more effort and creativity. The best way to introduce vegetables to kids is to start when they are young and to offer a variety of foods and preparations.

It’s a lot easier said than done to change old dietary patterns to healthier eating, but especially for kids. Some tricks of trade that you can try to get your child to eat vegetables.

- Blend vegetables in a blender and add them to spaghetti sauce or liven up any non-veg dish.

- Kids like the bright colors and crisp textures of vegetables, To keep them appealing, steam or microwave veggies in small amounts of water or stir dry.

- While making sandwiches for lunch, add lettuce, tomato slice or carrots in between. Chicken, tuna or pasta salads taste great with dash of vegetables in it.

- Many expert recommends in involving children as much as possible in meal preparation, since some veggies may be less offensive when kids have a hand in the washing, tossing or chopping.

- Fortify ready to eat soup with extra vegetables or canned foods.

- While making pizza, add chopped broccoli, spinach, etc in addition to other toppings.

- Vegetables with a dash of melted cheese added to soups changes the flavor altogether.

Many kids prefer vegetables and dip as their pre-dinner vegetable this a good way to introduce new vegetables, Juts put it out next to old favorite. The exposures to the vegetable and seeing other family members eat it - might eventually lead to your child tasting it.
Nutritious vegetable for kids

Nutrient in vegetable

Vegetables are packed with all types of healthy nutrients.

The presence of many vitamins and other chemicals such as minerals, fiber and phytochemicals in vegetables supply the body with nutrients necessary to boost energy production within the muscle cells.

Daily requirements for several vitamins including vitamin C, folic acid and beta carotene, the precursor for vitamin A can be met exclusively from fresh vegetables and fruits.

Vegetables rich in color generally indicate that they are higher in vital nutrients than their pale counterparts.

Leafy green vegetables supply a large amount of vitamin A. The dark green vegetables deliver the B vitamin folate; legumes supply iron and protein; the starchy vegetables contribute carbohydrate energy and other vegetables fill in the gaps and add more of these same nutrients.

Vegetables are also low in sodium and this help to reduce water gain.

Vegetables contain phytochemicals that may provide additional health benefits, such as using for repair and build healthy cells, organs and tissues which will increasing body immunity to disease and illness.

Nutrient in vegetable