14 Nutrient-Rich Monsoon Vegetables In India To Include In Your Kid’s Diet
After the hot summer season, there comes the rainy season with the cool breeze and greenery all around. But, because of the excess moisture content in the air during monsoon, kids become susceptible to many fungal and viral infections.
So, we need to work on boosting their immunity to keep them healthy and less vulnerable to diseases like cold and flu. Seasonal fruits and vegetables are rich in phytonutrients that help fight infections.
So, here is a list of monsoon vegetables you must include in your kid’s diet.
1. Bitter Gourd(Karela)
Bitter gourd is rich in vitamin C and vitamin A. It also contains a small amount of folate, potassium, iron, and zinc.
Health Benefits:
- Boosts immunity
- Helps in growth and development
- Controls blood sugar levels and cholesterol levels
2. Bottle Gourd(Lauki)
Bottle gourd is rich in vitamin c and fiber. It also contains a small amount of potassium, calcium, and magnesium.
Health Benefits:
- Aids digestion
- Good for skin
- Helps to fight off diseases
3. Pointed Gourd(Parwal)
The pointed gourd is rich in vitamin c. It also contains a small amount of vitamin A, potassium, iron, and dietary fiber.
Health Benefits:
- Reduce constipation
- Improves digestion
4. Teasel Gourd(Kantola)
Teasel gourd is rich in protein, and iron. It also has a good amount of vitamin A, vitamin B2, magnesium, and phosphorous.
Health Benefits:
- Supports the immune system
- Improves eye health
- Maintains the health of your bones and teeth
- Promotes growth in children
5. Apple Gourd(Tinda)
Apple gourd is rich in vitamin C. It also contains a fair amount of several other vitamins and minerals like vitamin A, vitamin B6, potassium, manganese, iron, calcium, zinc, iodine, and phosphorous.
Health Benefits:
- Prevents constipation
- Aids digestion
- Flushes out toxins from the body
- Good for heart
- Helps maintain healthy skin and hair
6. Lady’s Finger(Bhindi)
Lady’s finger is rich in vitamin C and vitamin K. It is packed with fiber, vitamin A, vitamin B6, folate, and magnesium. It is also high in antioxidants.
Health Benefits:
- Prevents anemia
- Boosts immunity
- Have anti-cancer properties
- Helps lower blood sugar level
- Good for pregnant women
7. Eggplant(Brinjal)
Brinjal contains a decent amount of several vitamins and minerals like vitamin K, vitamin C, folate, manganese, magnesium, phosphorous, and potassium. It also has a good amount of fiber.
Health Benefits:
- Helps lower blood sugar levels
- Prevents brain damage
- Good for your heart
8. Cucumber(Khira)
Cucumber contains many vitamins and minerals like vitamin C, vitamin K, calcium, magnesium, potassium, phosphorous, folate, and fiber.
Health Benefits:
- Helps lower blood sugar levels
- Prevents brain damage
- Helps maintain gut health
- Hydrates body
9. Spinach(Palak)
Spinach is loaded with nutrients and antioxidants. It is an excellent source of vitamins and minerals like vitamin C, vitamin K, vitamin A, iron, calcium, and folic acid.
Health Benefits:
- Boosts bone health
- Lowers blood pressure
- Helps fight constipation
- keeps nails and hairs healthy
- Treats anemia
- Good for your eyes
10. Sweet Potato(sakkarkand)
Sweet potato is an excellent source of vitamin A. It is also rich in vitamin C, B vitamins, manganese, potassium, copper, and a significant amount of fiber.
Health Benefits:
- Supports the immune system
- Improves eye health
- Reduce inflammation
- Promotes gut health and Improves digestion
- Reduce the risk of cancer
11. Tomato(tamatar)
Tomato is a good source of several vitamins and minerals, like vitamin C, vitamin K, potassium, and folate.
Health Benefits:
- Beneficial for skin and hair
- Rich in antioxidants
- Good for your heart
- Improves the digestive system
- Boosts immunity
12. Beetroot(Chukandar)
Beetroot contains a range of vital nutrients, such as manganese, copper, potassium, phosphorous, iron, vitamin C, vitamin B6, folate, and fiber.
Health Benefits:
- Rich in antioxidants
- Promotes optimal health
- Reduce inflammation
- Aids digestion
- Boosts immunity
- Boosts energy level
13. Carrot(Gajar)
Carrot is an excellent source of vitamin A. It contains a significant amount of other nutrients, such as vitamin C, B vitamins, vitamin K, potassium, and dietary fiber. It also contains a small amount of magnesium and calcium.
Health Benefits:
- Supports eye health
- Lowers blood cholesterol
- Good for your heart
- Helps ease constipation
- Boosts immune system
14. Radish(Muli)
Radish is a good source of vitamin C. It also contains a small amount of potassium, calcium, magnesium, zinc, copper, phosphorous, manganese, sodium, vitamin K, B vitamins, and folate.
Health Benefits:
- Supports digestive health
- Improves immunity
- Good for your heart
- Prevents constipation
- Improves skin health
Knowing what’s in season can help you eat right and stay healthy. So make a note of these vegetables and make sure to include these in your meal plan this season.
- Eggless Chocolate Brownie | Brownie Recipe | Easy Eggless Brownie Recipe
- Eggless Red Velvet Chocolate Chip Cookies
- Eggless Whole Wheat Carrot Muffins
- 6 Healthy And Kid-Friendly Beetroot Recipes
- How To Plan A Balanced Diet For A Vegetarian Kid? A Step-By-Step Guide
