Vegetables is an absolute must in the diet. Aside from being a source of fiber, vegetables have their own role in building an intelligent brain, especially for children. However, vegetables such as what should exist in the small daily menu?
To select the vegetables, we can see based on the color. According to nutrition experts Marsuzi Iskandar from Indonesia Nutritionist Association, the color of the vegetables suggested abortion. Important active substances in fruits and vegetables are phytochemicals or group of nutrients in plants and flavonoids, antioxidant compounds.
Vegetables and fruits naturally colored yellow, red, and green contain nutrients essential for brain health. As a guide, following the recommended fruit and vegetable consumption for children and toddlers.
Red peppers, red color caused by beta-carotene content is very high.
Onions, yellow color comes from antoxantin, a powerful protector against free radical damage.
Broccoli, rich in beta carotene, which is also present in carrots.
Bits, the color purple because antosianid, which can protect the brain membrane.
Tomatoes, reddish orange color of the fruit is due to antioxidants and lycopene, which serves to protect the brain membranes.
Carrot, orange color comes from beta carotene, a substance that became the forerunner to the formation of vitamin A.
Green vegetables and spinach, contain beta carotene and the mineral calcium.
Avocado, also contain beta carotene, vitamins C and E. The fruit is also rich in unsaturated fat content.
Guava, is a source of vitamin C is high.
Papaya, contain high vitamin C and the enzyme papain to digest proteins.
source website kesehatan.kompas.com
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