Apples are undoubtedly popular in every region of the world and have also ranked among the top three most grown fruits globally (1). This post on apples for kids will help give you an insight into the benefits and uses. Apples come in various colors and varieties and are known to be available all around the year. You should have also heard of a famous saying, “An apple a day keeps the doctor away.” Learn about the benefits of apples for children and how you can incorporate them into their diet to make it interesting for them.
Interesting Facts About Apple For Kids
This fact list can be endless, but as you learned some facts about apples, let’s just start knowing some nutritional details.
Nutritional Value Of Apple
Whole apples (i.e., apples with peel) have various nutrients in good amounts. Several essential nutrients and bioactive compounds in the fruit are present immediately under the apple’s skin. Therefore, it is advisable to eat the apple with the peel. Below are the nutrients that you would find in a medium-sized apple (182 grams) corresponding to the daily requirement of nutrients on a per-day basis for kids. Source: US Department of Agriculture (3) (4) As per the approximate composition, the apple does not seem to be exceptional. However, the US National Health and Nutrition Examination Survey (NHANES) 2003–2010 recommends the inclusion of an apple as a component of a child’s overall healthy diet (5).
Health Benefits Of Apples For Kids
The health benefits of apple are attributed to the fiber and bioactive compounds such as quercetin, catechin, phloridzin, and chlorogenic acid present in it (6). Apple definitely is a good choice for your kids. However, it may pose some risks.
Are There Any Health Risks Of Apple For Kids?
Consumption of apples is seldom associated with health concerns. However, there could be some potential risks. Giving the whole fruit, with peel, is the best way to eat an apple. However, if your children are not a fan of an apple, you may try some interesting recipes for them.
Apple Recipes For Kids
Below are some delicious and healthy recipes that include apple and help provide nutrition to the child.
1. Apple quinoa bowl
This recipe is an easy addition to your kid’s breakfast. It is healthy and also easy to prepare. Besides, it is highly nutritious and contains all the essential nutrients in the right amount. You will need:
500ml low-fat milk 1 cup quinoa (uncooked) 1tbsp unsalted butter 1 medium apple (peeled and thinly sliced) 1 cup water 2tbsp brown sugar ½tsp ground cinnamon 1 cup berries (optional) – for garnishing
How to: Tip: Another variation of this dish can be made with low-fat yogurt. You can add a handful of seeds and nuts as well to intensify the nutritive value of the dish multi-folds.
2. Whole grain apple crumble
This recipe is a perfect preparation to serve your kids after school. However, it can also be included in their breakfast. A fiber-packed, after-school meal is a wise choice for kids when you want to keep them away from all the easily available junk foods. You will need:
2 apples, peeled (thinly sliced) 50g brown sugar 30g almond meal 1tsp vanilla paste 75g multigrain flour 50g unsalted butter 50g almond chunks 50g brown sugar
How to: Tip: To provide some variety to this recipe, you can add millet flour instead of multigrain flour. However, the baking temperature needs to be set as per the millet you desire to add. Also, seeds and nuts trail mix can also be added to the recipe to intensify the nutritive value of the recipe.
3. Apple and chia seeds smoothie
Apple and chia seeds smoothie is a great addition to your kid’s daily meal. A serving of smoothie can be refreshing. This smoothie is also packed with protein and healthy fat to meet your child’s daily nutritional requirements. You will need:
1 apple (chopped) 1 cup unsweetened yogurt 1tsp peanut butter 1 cup mixed nuts 1tsp chia seeds
How to: Tip: This recipe can be prepared with coconut or almond milk as well. Variety and moderation is the key to success. So keep trying different healthy alternatives of each ingredient that could help you make the recipe more nutritious.
