Diet tips for children: Improve vision, boost immunity, support growth with carrots

A balanced diet for kids is crucial for their growth, development, and overall health. It should include a variety of foods from all food groups: fruits, vegetables, whole grains, proteins, and dairy. (Image: Canva)

A balanced diet for kids is crucial for their growth, development, and overall health. It should include a variety of foods from all food groups: fruits, vegetables, whole grains, proteins, and dairy. Fresh fruits and vegetables provide essential vitamins and minerals, while whole grains offer energy and fibre. Proteins from lean meats, fish, eggs, and legumes support muscle growth. Dairy products like milk and yoghurt provide calcium for strong bones. Limiting sugar, salt, and unhealthy fats is important to prevent obesity and related health issues. Encouraging healthy eating habits early on fosters lifelong wellness.

However, one vegetable that is particularly beneficial for children’s health is the carrot. Eating carrots daily can be highly advantageous for children, as they are packed with essential nutrients that support growth and development. Here are some key facts about why carrots are a great addition to a child's diet, as suggested by paediatrician Harshil Rana.

Rich in Vitamin A

Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, especially night vision, and supports the immune system.

Supports eye health

Regular consumption of carrots can help prevent conditions like night blindness and promote overall eye health, which is particularly important for growing children.

Boosts immunity

The antioxidants in carrots, including vitamins A and C, help strengthen the immune system, making children more resilient to common illnesses.

Promotes healthy skin

Vitamin A also contributes to healthy skin, helping to repair skin tissues and protect against damage.

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Good source of fibre

Carrots are high in dietary fibre, which aids in digestion and helps prevent constipation. This is especially beneficial for children, as it promotes a healthy digestive system.

Low in calories

Carrots are low in calories and fat, making them a healthy snack option for children. They can be included in meals or eaten raw as a crunchy snack.

Encourages healthy eating habits

Introducing carrots early in life can help build healthy eating habits. Their natural sweetness and vibrant colour often make them appealing to children.

Supports growth

Carrots also contain important nutrients like potassium, which helps with muscle function, and vitamin K, which is necessary for bone health.

Moderation is key

While carrots are highly nutritious, they should be eaten in moderation. Excessive consumption of carrots can lead to a condition called carotenemia, where the skin turns yellowish-orange due to high levels of beta-carotene. This is harmless and reversible, but it’s a sign to cut back on carrot intake.