What vegetables should children eat more of?

Many children don't like to eat vegetables and only prefer meat, junk food, and snacks. Which vegetables should children eat more of?

Vegetables for children to eat more of

1. Cauliflower

Reason for recommendation: Contains vitamin K, which is not found in most vegetables.

Nutritional content: Cauliflower, also known as broccoli, comes in white and green varieties. The nutritional value of white and green cauliflower is basically the same, but green cauliflower has a higher content of carotene. Cauliflower is rich in protein, fat, carbohydrates, dietary fiber, vitamins, and minerals, and it also contains abundant vitamin K, which is not found in most vegetables.

Dry-fried cauliflower

Further reading: A complete guide to eating cauliflower

2. Peas

Reason for recommendation: High in trace elements such as copper and chromium.

Nutritional content: Peas are a nutritious food, containing 23%-25% protein, 57%-60% carbohydrates, and 4.5% crude fiber, as well as various minerals, vitamins, and trace elements. Peas are particularly rich in trace elements like copper and chromium, which help improve a baby's blood production and support bone and brain development.

Sautéed peas with ham

Further reading: A complete guide to eating peas

3. Pumpkin

Reason for recommendation: Also rich in carotene.

Nutritional content: Pumpkin is rich and comprehensive in nutrition. Its fruit contains carbohydrates, vitamins, protein, and 17 amino acids required by the human body. In addition, pumpkin also contains relatively high amounts of potassium, calcium, magnesium, selenium, iron, zinc, and more. Although the carotene content in pumpkin is slightly less than that of carrots, it is still a star vegetable for carotene, with 8-20 times the content of watermelon and is an excellent source of vitamin A.

Sweet soup with pumpkin, red dates, and lotus seeds

Further reading: A complete guide to eating pumpkin

4. Crown daisy

Reason for recommendation: Rich in dietary fiber.

Nutritional content: Crown daisy is a nutritionally well-rounded vegetable. It is rich in vitamins, various amino acids, fat, protein, and a high amount of minerals like sodium and potassium. Its carotene content is also relatively high, 1.5 to 30 times that of vegetables like cucumbers and eggplants. Crown daisy contains a volatile oil with a special aroma that helps to soothe the stomach, aid digestion, whet the appetite, and promote bowel movements with its rich dietary fiber.

Stir-fried crown daisy with ham and garlic

Further reading: A complete guide to eating crown daisy

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