Fruits to Maintain Children's Endurance
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| Fruits to Maintain Children's Endurance |
Fruit has long been known for its nutritional content. If consumed regularly, fruit can help increase the child's immune system. With a strong immune system, children can be protected from various diseases. Fruits are a type of healthy food that is good for maintaining the health of children and can help them grow and develop more optimally. Therefore, the habit of eating fruit must be instilled from an early age.
Unfortunately, not all children like fruit, even some children refuse to eat them. Well, if your little one doesn't like eating fruit, you don't have to worry too much, okay? Persuading children to want to eat fruit does need a special trick. One way is to process the fruit into juice.
The link between fruit and children's immune system
Fruits generally contain certain nutrients, such as fiber, vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, zinc, magnesium, zinc, phosphorus, and folic acid. All these nutrients play a role in strengthening the child's immune system.
Vitamin C contained in fruit has been known for a long time to be able to increase the body's immunity by encouraging the production of white blood cells which will produce antibodies to eradicate viruses, bacteria, and microorganisms that attack the body.
This vitamin also increases levels of interferon and cytokines which play an important role in fighting infection and activating the body's immune cells. In addition, as an antioxidant, vitamin C also protects the body's cells from damage caused by exposure to free radicals.
This is the reason why vitamin C is a nutrient that is often relied on to increase endurance, including in children.
Choice of Fruits to Maintain Children's Endurance
The following are some choices of fruit that you can give your little one to maintain his immune system:
1. Guava
Guava or guava is one source of vitamin C. In 100 grams of guava, there are about 228 mg of vitamin C. This figure is enough to meet the daily needs of vitamin C children. In addition, in guava also contained flavonoids that will maintain and prevent damage to body cells.
2. Orange
In various types of oranges, such as sunkist oranges, grapefruits, and limes, they also contain vitamin C which can strengthen children's immunity. This fruit also contains high water content, so it can keep the body hydrated.
3. Mango
Mango can be a choice of fruit to maintain a child's immune system, you know. This is because mangoes are rich in vitamin C and various plant compounds that act as antioxidants. In addition, this fruit is also included in high-fiber foods that are good for children's digestive health.
5. Apple
In addition to strengthening the child's immune system, eating apples regularly can maintain blood sugar and cholesterol levels in the child's body. Consuming this fruit regularly is also known to help lower cholesterol so it is good for maintaining heart health. In addition, this fruit can also help prevent spikes in blood sugar levels.
5. Lychees
Another type of fruit that can help maintain a child's immune system is lychee. This sweet and fresh fruit is also rich in antioxidants that are useful for preventing damage to body cells.
Those are some choices of fruit that can be consumed by children to make their immune system strong and their growth and development optimal. Make sure your little one gets enough fruit intake, which is about 3-4 servings a day, equivalent to 150-200 grams or about 1-2 medium-sized guavas.
If your little one doesn't like cut fruit, you can work around this by processing the fruit into juice. When making juice, avoid adding too much sugar. In addition to making your own fruit juice at home, you can also serve packaged fruit juice to make it more practical. Packaged fruit juice is suitable as a nutritious provision for your little one to take part in face-to-face learning (PTM) at school.
Choose quality packaged fruit juices that are processed from real fruit. That way, the consumption of packaged fruit juice can help meet 100% of your child's vitamin C needs. Also make sure packaged fruit juices are produced to good standards and without the addition of preservatives, artificial sweeteners, and colors.
Mothers can serve packaged fruit juices with flavors that your little one likes so that he wants to drink it. In addition, you also need to make sure your little one eats other healthy foods, such as vegetables, meat, nuts, and seeds, as well as regularly exercising and getting enough rest.
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