Many nutrients must be met for children so that their growth runs optimally. one of them is fiber which has many benefits for children's health. Children's fiber needs can not only be obtained from vegetables, but also from fruits. Then, what are the high-fiber fruits that are good for children? let's discuss yuk moms.
How much fiber does a child need?
Reporting from the Ministry of Health, fiber is generally divided into two types, namely soluble fiber and water insoluble fiber. Water soluble fiber is a type of fiber that can turn into a gel when mixed with water so that it can cause a feeling of satiety.
Meanwhile, water-insoluble fiber will stimulate bowel movements and facilitate digestion. So, soluble fiber and water-insoluble fiber are both important and beneficial for health.
Children's fiber needs vary depending on age and gender. As a general guide, here is an estimate of a child's daily fiber needs:
- Infants aged 6-11 months: 11 grams of fiber per day or the equivalent of half a tablespoon.
- Children aged 1-3 years: 19 grams or the equivalent of just over one tablespoon.
- Children aged 4-6 years: 20 grams or about 2 tablespoons.
Health Benefits of Fiber Consumption
In addition to preventing constipation, consuming fiber regularly provides many other health benefits such as:
- Overcoming gastrointestinal diseases such as colitis, ulcerative colitis, crohn's disease, and irritable bowel syndrome and reducing intestinal inflammation.
- Fiber can maintain good microbes in the intestines so as to maintain the immune system.
- Soluble fiber has a low glycemic index that can maintain blood sugar levels.
- Fiber can maximize the absorption of nutrients from food which can strengthen bones.
- It can reduce the risk of heart disease because fiber can bind excess bad cholesterol.
List of High Fiber Fruits for Kids
Providing fiber-rich foods is essential to support children's digestive health. One of the best ways to meet your child's daily fiber needs is by eating fruits. Here are 8 high-fiber fruits that are good for children:
1. Avocado
Avocado is a fruit that is rich in fiber and healthy fats. Half an avocado contains about 5 grams of fiber, making it an excellent choice for maintaining children's digestive health. Apart from fiber, avocados also contain vitamins E, C, and B6, which are important for children's growth and development.
2. Apples
Apples, especially their skins, are an excellent source of fiber for children. One medium apple contains about 4 grams of fiber. Apples are also low in calories and contain vitamin C, which is good for a child's immune system. Make sure to wash the apple thoroughly to make it safe to eat with the peel.
3. Pears
Pears are another fruit that is rich in fiber. One medium-sized pear contains about 5.5 grams of fiber. The soft and sweet texture of pears makes them easy to eat by children, especially the young ones. Apart from fiber, pears are also rich in vitamin C and antioxidants.
4. Bananas
Bananas are not only easy for children to digest, but they are also quite high in fiber, with about 3 grams of fiber in one medium-sized banana. Bananas are also rich in potassium, which is good for heart health and helps maintain electrolyte balance in the body.
5. Papaya
Papaya is well known for its benefits in improving digestion. One cup of papaya contains about 3 grams of fiber, as well as the enzyme papain, which aids in digestion. Papaya is also an excellent source of vitamins A and C, which are good for children's eyes and skin health.
6. Mango
Apart from being sweet and delicious, mangoes are also a high-fiber fruit. One cup of mango pieces contains about 3 grams of fiber. It is also rich in vitamin C and vitamin A, which are good for maintaining immunity and eye health.
7. Dragon Fruit
Dragon fruit is a tropical fruit that is high in fiber and low in calories. One medium-sized dragon fruit contains about 3 grams of fiber. Dragon fruit is also rich in vitamin C, antioxidants, as well as high water content, which helps keep children hydrated.
8. Kiwi
Kiwi is a small fruit that contains a lot of fiber. One medium-sized kiwi contains about 2 grams of fiber. In addition to fiber, kiwi also contains vitamin C, which is very high and good for strengthening the immune system of children.
By providing high-fiber fruits in the child's daily menu, moms not only meet their fiber needs, but also provide other important nutrients that are beneficial for overall health. Make sure to always offer a variety of fruits every day so that children do not get bored and get maximum benefits. (Aq/MKK)
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