Instead of chocolate, give your child plenty of fresh fruits and vegetables because they are rich in vitamin C and antioxidants that travel through the body and prevent the cells from damaging.

Broccoli is a star among vegetables. It’s full of vitamins, minerals and fiber and it has a pleasant taste. It is rich in vitamin C and carotenoids, antioxidants that keep the immune system in good condition. There are two types of fibers in broccoli, soluble and insoluble. It also contains the indoles and isothiocyanates that protect cells from damage. Broccoli is an excellent source of vitamin B and folic acid, which is crucial for the cardiovascular system.

Kids either love it or hate it. If you want your youngsters to get used to it, mix broccoli with other vegetables, or put it in a sandwich instead of lettuce.

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Carrot contains about two hundred different carotenoids, one of which is beta carotene. Carotenoids protect our body against cancer.

One of the ways for your child to begin to eat carrots is serving it grated, with a tomato salad and lettuce.

Legumes contain a large amount of fibers. They are also rich in antioxidants (genistein and flavones).

Spinach is very rich in beta carotene and potassium.

Most of the children don’t like spinach because it’s not properly prepared. Don’t cook it in an aluminum pot because it will give it a sour taste and make it lose its fresh green color.

Garlic is a true “battery” of the immune system. It has a wider spectrum of antibiotic properties than penicillin. It is also one of the richest sources of selenium, which is necessary for the production of the potent antioxidant enzyme glutathione peroxidase. It is most effective when eaten raw. Otherwise, onion and garlic contain components that reduce inflammation. Flavonoids that are found in the onion participate together with vitamin C to kill the bacteria, so that makes onion a particularly good addition to soups and meals during the cold season.

Apricots, melons, pumpkins are rich in the most important nutrients. They contain high doses of vitamin C, as well as mixed carotenoids. Don’t forget to eat them on daily basis.

Bee pollen is rich in enzymes and other potent nutritional elements that enhance immunity. Pollen also helps to eliminate many food allergies.

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is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at HealthyFitNatural.com. Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.

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