happylittlegems nutrition fact of the day:

Fruit and vegetables should make up around one third of what children eat each day

happylittlegems top ten healthiest child-friendly fruit and vegetables:

1. Kiwis - high in vitamin C (twice as much as in an orange!) Kiwis are a good source of fibre and a variety of vitamins

2. Blueberries - high in fibre, vitamin C, vitamin K and manganese. Blueberries are also packed with antioxidants

3. Sweet potatoes - an excellent source of potassium and fibre, they are also rich in beta-carotene, a potent antioxidant that protects vision.

4. Carrots - a particularly good source of beta-carotene, fibre, vitamin K, potassium and antioxidants

5. Broccoli - a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fibre

6. Tomatoes - the major dietary source of the antioxidant lycopene. Also a great source of vitamin C, potassium, folate and vitamin K.

7. Raspberries - high in fibre, vitamin C and gallic acid. Raspberries are also low in sugar

8. Bananas - rich in vitamins and minerals and high in potassium, bananas are a great source of fuel before exercise as they are high in carbs

9. Cherries - rich in nutrients, especially potassium, fibre and vitamin C, cherries contain antioxidants and melatonin (the sleep-inducing hormone)

10. Peas - high in a range of vitamins, minerals and antioxidants, what makes peas unique from other vegetables is their high protein content

For child-friendly nutritious recipes containing vitamin-packed fruit and vegetables look out for happylittlegems recipe of the day on this blog.