Best betas

That deep orange of sweet potatoes, carrots and squash is created by a plant pigment called beta carotene which our bodies convert into vitamin A. Kids need it for vision and immunity and, later on, to protect against age-related diseases such as cancer and heart disease. Who would have thought that a common weed is actually one of the biggest sources? Dark green leafy veggies such as dandelion (bitter, yes, but many Mediterranean children are raised on the stuff) are bursting with beta carotene, but sure aren’t orange! That’s because chlorophyll camouflages the beta carotene pigment in dark green leafy vegetables.

Top picks: Sweet potatoes, dandelion/chicory, asparagus, carrots, pumpkin, kale, winter squash, beet greens, watercress and Swiss chard.

C notes

Why take a pill when you can get your C from vegetables? This mighty vitamin increases resistance to infection, maintains healthy gums and, for those pirates out there, protects against scurvy. Besides, C helps control jittery nerves and manage stress — something even kids aren’t immune to. Another bonus: Vitamin C helps kids absorb iron.

Top picks: Sweet bell peppers (red, yellow, orange and green), kale, broccoli, broccoflower, cauliflower, parsley, peas, red cabbage, Brussels sprouts, tomatoes, bok choy. Pssst…even potatoes and salsa are sources of C.

Fabulous folate

More commonly known among the maternity set as folic acid (the synthetic form found in supplements and fortified foods), folate is essential for proper growth and development. Moreover, it helps produce red blood cells that carry oxygen to the brain. The more oxidized a brain, the better it learns!

Top picks: Romaine, Boston, bibb and butterhead lettuce, spinach, green peas, asparagus, dandelion, avocado, fresh fava beans, Brussels sprouts, corn and beets. Chinese food lovers take note: Mung bean sprouts and yard-long beans are high in folate too.

Pumping iron

Blood relies on iron, yet it’s the most common nutrient deficiency among children. Periods of rapid growth — such as infancy and adolescence — call out for iron. Vegetables contain iron, but sadly, it’s not as easily absorbed by the body as “heme” iron, or iron found in meat. The trick is to team up veggies high in C on the same plate as iron-rich foods to boost the odds.

Top picks: Believe it or not, a large baked potato with skin has more iron than a small hamburger patty. Absorb it better with salsa on top. Other sources include Swiss chard, lima beans, avocado, green peas, pumpkin, sweet potato, beets and artichokes.

Fibre fix

Fibre keeps a kid’s plumbing clog-free. Plus, fibre makes kids feel full, helping them manage a healthy weight.

Top picks: Green peas, carrots, sweet corn, broccoli, sweet potato, potato (especially the skin), beans, spinach, beet greens, Swiss chard.