Vegetables

Vegetables encompass a group of foods that should be an integral part of the daily diet for healthy individuals. They are a source of substances with specific properties that determine whether a given food is suitable or not for a child in the appropriate age category. Every parent should be fundamentally interested in two groups of these components:

1. The first are substances with beneficial properties, including:

- Carbohydrates.
Most vegetable representatives contain sugars (primarily glucose and fructose), in relatively small amounts. These give the vegetables a sweet taste and increase the energy value, with the highest concentration found in root types (carrots, beets, parsley). Tubers (from commonly available and used ones for children, mainly potatoes and sweet potatoes) are an exception due to their high content of starches, which are a favorable source of energy for children, provided they are cooked.

- Fiber.
It is represented by both soluble and insoluble fractions. Insoluble fiber is indigestible for the human digestive tract, and in larger quantities, especially for small children, it can be unnecessarily or riskily burdensome. For these reasons, it is recommended to cook vegetables, with the first complementary foods being exclusively, to reduce the digestive burden. Soluble forms of fiber (referred to as prebiotics) serve as a key food source for the probiotic gut microbiota, which is important for its diversity. For these reasons, a higher proportion of soluble fiber compared to insoluble fiber is recommended in children's diets.

- Vitamins and minerals.
Vegetables are among the significant sources of chiefly potassium and vitamin C. Their quantity depends on the quality of the vegetables, which is reliant on the growing and storage conditions.

- Antioxidant compounds.
In addition to the already mentioned vitamin C, carotenoids as provitamin A are most commonly cited.

- Biologically active substances not classified as nutrients - these include, for example, polyphenols, flavonoids, or phytoestrogens, which are an important part of preventing a range of diseases.

2. The second are components that burden the body in various ways. 

This primarily includes antinutritional compounds, commonly cited in vegetables are oxalic acid, which impairs calcium absorption (found in greater quantities in rhubarb or spinach), goitrogenic glucosinolates affecting thyroid function (found in cruciferous vegetables), or alkaloids (e.g., solanine in potatoes).

A specific category is nitrates, which in higher amounts can worsen the utilization of oxygen from the blood (this results in the so-called methemoglobinemia). It is a common phenomenon that parents get enthusiastic about healthy eating and begin to buy or grow organic vegetables for their offspring. However, these often represent higher amounts of nitrates, therefore, it is recommended to choose commercially produced vegetables intended for complementary foods, where the nitrate content is strictly monitored.

Finally, it is also necessary to mention the risk of containing xenobiotics, which can be largely avoided by choosing organic production.

Since each vegetable has a different composition, it is true that some types are more suitable for the youngest age groups while others are reasonable to avoid. Additionally, due to digestibility, only thoroughly cooked vegetables should be used in complementary foods. Vegetables are introduced in the first complementary foods, which are started from the completed 4th month, systematically. Initially, single-component vegetables are used, with carrots and potatoes being introduced first. Each is introduced separately, preferably with a gap of 3-4 days, with the standard recommended order being zucchini - pumpkin - cauliflower - peas - broccoli - spinach - Brussels sprouts - kohlrabi - beetroot... 

Rules for preparing vegetables in the first complementary foods are also transparently defined. Vegetables should be:

• thoroughly cooked, preferably in infant water,
• pureed or mashed,
• unsweetened,
• unsalted,
• enriched before consumption with a few drops of cold-pressed virgin olive oil (to enhance the absorption of fat-soluble vitamins),
• served with a narrow plastic spoon.

The amount of vegetables on the "plate" is highly individual. A child should not be forced to consume, making it difficult to define specific values. On average, from the 6th month, about 30 grams of vegetables per serving is indicated.

By the end of the 6th month, it is recommended to gradually introduce raw sources, initially best with pureed carrot or carrot juice. From around the 8th month, coarser purees are introduced, and by the 9th month, foods with solid pieces are introduced. Generally, after the 12th month, it is possible to work with all types of vegetables, except for onions and garlic, which should be only in cooked form until the age of 3. 

The basis of vegetable cooking methods is boiling, either in steam or directly in water, or stewing. A common argument against the thermal processing of vegetables is the fact that it destroys some thermolabile substances (vitamins, phytochemicals). Although this is true, it is important to realize that in this way, processed vegetables are always more digestible for the child's digestive tract, reducing the risk of bloating. Simultaneously, some substances (e.g., carotenoids) benefit from heat treatment as it changes their structure and makes them more usable. On the other hand, frying, grilling, or baking is not advisable. Microwave heating is debatable as it can destroy some micronutrients in food.

Studies point to the fact that higher regular consumption of vegetables is associated with a lower risk of cardiovascular diseases, diabetes, and some cancers. Another argument for emphasizing enough vegetables from an early age is its low energy value, which helps maintain appropriate weight.

The best thing a parent can do for their child to teach them regular vegetable consumption is to lead by example. Observing their surroundings, having the option to choose from a wide palette of colors offered by different kinds of vegetables, and tasting based on their own choice are essential for a child as a foundation for developing a healthy development and relationship with food.