To grow healthy, children need to consume vital nutrients, vitamins and minerals as well as a family of substances called antioxidants. Antioxidants help protect a body from diseases and cellular damage. Oxidation, a process that occurs through natural body functions and exposure to chemicals and pollutants, produces free radicals, which can set off adverse reactions in other cells. Antioxidants help remove free radicals and prevent them from causing damage to healthy cells.
Vitamin C
Some vitamins that are an essential part of a healthy diet also serve as important antioxidants. Vitamin C is an antioxidant that is vital to children’s immune systems, according to pediatrician Dr. William Sears. Good sources of vitamin C include citrus fruits, cantaloupe and watermelon and red, orange or yellow peppers.
Vitamin E
Vitamin E is another antioxidant vitamin that helps in maintaining cellular health and may protect against cancer, according to Sears. Most vitamin E in foods comes from polyunsaturated oils, seeds and nuts, such as sunflowers seeds or sunflower oil, almonds or peanut butter.
Bioflavanoids
Bioflavanoids form part of a family of substances called phytochemicals, chemicals that plants develop as protection from harsh conditions or diseases. Bioflavanoids also have protective health benefits for people who consume the plants, including anti-aging and anti-inflammatory properties and possible protection from diseases such as cancer, according to Sears. There are thousands of known bioflavanoids in existence. Sources of bioflavanoids include dark leafy greens, such as kale, and dark fruits, including blueberries or grapes. The best way to ensure kids eat a range of bioflavanoids is to offer them a variety of colored foods. Kids need to consume bioflavanoids to help their immune systems function well and buffer the effects of chemical pollutants in the air, food and water, which can leave them more vulnerable to diseases over time.
Carotenoids
Carotenoids, also a type of phytochemical, are a family of plant pigments with antioxidant properties found mostly in orange, red or yellow vegetables. Important carotenoids for growing kids include beta carotene, which may help improve vascular health, lutein, which is associated with healthy eyes, and lycopene, associated with heart and prostrate health, according to the Antioxidants for Health and Longevity website. Examples of carotenoid-rich foods include tomatoes, which are one of the best sources of lycopene, sweet potatoes, carrots and red or orange peppers. Developing the habit of eating colorful vegetables can help kids consume these important compounds throughout their lives.
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