This is a common question for every mom who has a kid in her home. Kids or known for neglecting vegetables from their food. They will either throw it to their dog or throw out when they wash their hands after eating thinking they wont be caught. But a Mother knows what his child does.
Some kids love vegetables and it’s a gods grace for their Moms. But majority of children hate vegetables and they try to get ride of eating by doing some silly tricks. They are after all small kids and they do it because they are not tasty as other dishes.
Here we give you ways to make kids to eat vegetables and the importance of vegetables.
Make your child to know the importance of vegetables by telling some stories. The best way is to make them to see cartoons like “Popeye-The Sailor Man-DVDs” where he eats spinach and gets energy often. When the child sees that he gets energy when eating spinach it automatically gets into the kids mind. By making them knowing the importance of vegetables we can make them to eat vegetables.
The second method is to make vegetable juices. We can make juices because they feel drinking is more comfort than eating vegetables. Try to make it as juices, for example carrot will be tasty when it is made as juice than eating.
Another method is to make salads. Making model salads will make them eager to eat and the best way is to mix vegetables with daily food. For example in food rice add more cabbage which will your children will eat automatically because it’s a fried egg rice for them and for us its fried egg rice with cabbage in it.
These are all some of the tricks to make your child to eat vegetables and what can we do with matured guys and gals who hate vegetables? They only know chicken, Coke, and Burger.
Creating awareness about the importance of vegetables is the only way to make them eat vegetables. Vegetables are the only source which gives you the essential vitamins and proteins.
Note the following table and that shows you the importance of vegetables. Eat more fruits and vegetables to have a better and healthy life. Drink as much juices as you can.
Vitamins
B1 (thiamin) Supports energy metabolism and nerve function spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin) Supports energy metabolism, normal vision and skin health spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin) Supports energy metabolism, skin health, nervous system and digestive system spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Biotin Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis widespread in foods
Pantothenic Acid Supports energy metabolism widespread in foods
B6 (pyridoxine) Amino acid and fatty acid metabolism, red blood cell production bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Folate Supports DNA synthesis and new cell formation tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans
B12 Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid) Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
A (retinol) Supports vision, skin, bone and tooth growth, immunity and reproduction mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
D Promotes bone mineralization self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
E Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod
K Synthesis of blood-clotting proteins, regulates blood calcium Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver
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Minerals
Sodium
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions salt, soy sauce, bread, milk, meats
Chloride
Maintains fluid and electrolyte balance, aids in digestion salt, soy sauce, milk, eggs, meats
Potassium
Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium
Formation of bones and teeth, supports blood clotting milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Phosphorus
Formation of cells, bones and teeth, maintains acid-base balance all animal foods (meats, fish, poultry, eggs, milk)
Magnesium
Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut
Iron
Part of the protein hemoglobin (carries oxygen throughout body's cells) artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Zinc
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Selenium
Antioxidant. Works with vitamin E to protect body from oxidation seafood, meats and grains
Iodine
Component of thyroid hormones that help regulate growth, development and metabolic rate salt, seafood, bread, milk, cheese
Copper
Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes meats, water
Manganese
Facilitates many cell processes widespread in foods
Fluoride
Involved in the formation of bones and teeth, helps to make teeth resistant to decay fluoridated drinking water, tea, seafood
Chromium
Associated with insulin and is required for the release of energy from glucose vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Molybdenum
Facilitates many cell processes legumes, organ meats
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