Health Benefits of Fruit & Vegetables Blog My Baby Organics Australia

Health Benefits of Organic Fruit & Vegetables

Buying preservative-free products, better for your baby

Wherever you look these days the food we consume is getting further away from what is natural. Supermarket shelves are filled with processed foods containing preservatives, additives, flavours and colours. Preservatives are a touchy thing when it comes to your baby. It can be a pain to check the labels of everything and always make sure you’re buying preservative-free products, we eliminate this issue as all of My Baby Organics food products contain NO preservatives, additives, colours or flavours. The long-term health benefits make switching to organic worth it.

Health Benefits of Fruit & Vegetables Blog My Baby Organics Australia

When you think about the effect a processed diet can have on your health, it’s troubling. It’s of little wonder the rates of obesity, heart disease, diabetes and other metabolic diseases have increased steadily over the last few years.

To reduce your risk of being part of these statistics, you can start bringing you and your baby diet more in line with nature, and that means eating more fruits and vegetables.

Health Benefits of Apples

Puree Baby Food Health Benefits of Apples My Baby Organics Australia
  1. Apples May Lower Blood Pressure and High Cholesterol

Enjoy a juicy apple and you may help keep your heart healthy in the process. Studies have linked apple consumption with improved heart health. This is true for baby too.

  1. Foods With Fibre Can Aid Digestion

You’ve most likely heard that fibre is good for digestion, what you’ve heard is true! Both types of fibre soluble and insoluble are important for digestion.

  1. Apples Can Support a Healthy Immune System

Want to build your baby's immune system? According to research a diet filled with soluble fibre helped convert immune cells that were pro-inflammatory into anti-inflammatory.

  1. Apples Are Nutritious

One medium apple 180 grams has the following nutrients:

  • Calcium: 11mg
  • Calories: 95
  • Carbs: 25g
  • Fibre: 4g
  • Iron: 0.22mg
  • Vitamin A: mcg
  • Vitamin C: 8.3mg
  • Potassium: 193mg

 Health Benefits of Beetroot

Puree Baby Food Health Benefits of Beetroot My Baby Organics Australia
  1. Improve Digestive Health

Dietary fibre is important for a healthy diet. It has been linked to many health benefits, including improved digestion. One cup of beetroot contains 3.5 grams of fibre, making beetroot a great source of fibre.

  1. Help Support Baby's Brain Health

The nitrates in beetroot may improve mental and cognitive function due to promoting the dilation of blood vessels and increasing blood flow to the brain.

  1. Lots of Nutrients Few Calories

Beetroot is low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that your baby needs.

Here are the nutrients found in 100 grams of steamed Beetroot:

  • Calories: 44
  • Protein: 1.6g
  • Fat: 0.2g
  • Fibre: 2.8g
  • Vitamin C: 4.9mg
  • Folate: 109mcg
  • Vitamin B6: .067mg
  • Magnesium: 23mg
  • Potassium: 325mg
  • Phosphorous: 40mg
  • Manganese: 23mg
  • Iron: 0.80mg

 Health Benefits of Broccoli

Puree Baby Food Health Benefits of Broccoli My Baby Organics Australia
  1. Contains a Powerhouse of Antioxidants

The antioxidant content of broccoli is one of its main benefits for human health. Antioxidants are molecules that neutralize or inhibit cell damage caused by free radicals. This can lead to reduced inflammation and overall improved health .

  1. Loaded With Vitamins, Minerals

Broccoli’s biggest advantage is it's nutrient content. It’s full of a wide array of vitamins, minerals, fibre and other bioactive compounds.

100 grams of Broccoli packs

  • Carbs: 6.6g
  • Protein: 2.6g
  • Fat: 0.4g
  • Fibre: 2.6g
  • Vitamin C: 89.2mg
  • Vitamin A: 31mcg
  • Vitamin K: 101.6mcg
  • Vitamin B9 (Folate): 63mcg
  • Potassium: 316mg
  • Phosphorus: 66mg
  • Selenium: 2.5mcg
  1. Promotes Healthy Digestion

Broccoli is rich in fibre and antioxidants, both may support healthy bowel function and digestive health.

  1. Vitamin C Content Supports a Healthy Immune System

The human immune system requires a multitude of nutrients to function properly. Vitamin C is arguably the most essential nutrient for immune function and broccoli is loaded with it.

  1. Promote Healthy Joints and Bones

Broccoli is a great source of calcium and vitamin K for baby, two vital nutrients for maintaining strong, healthy bones and joints.

 Health and Nutrition of Capsicum

Puree Baby Food Health Benefits of Capsicum My Baby Organics Australia
  1. Nutrition facts

Fresh, raw Capsicums are mainly composed of water, around 90%. The rest is carbs and small amounts of fat and protein.

The main nutrients in approximately 100 grams of raw, Capsicum are

  • Calories: 26
  • Water: 92%
  • Protein: 1g
  • Carbs: 6g
  • Sugar: 4.2g
  • Fibre: 2.1g
  • Fat: 0.3g
  1. Vitamins and minerals

Capsicums are packed with large range of vitamins and minerals.

  • Vitamin A. Capsicum is high in pro-vitamin A (beta carotene), which is converted in your baby's body into vitamin A.
  • Vitamin B6. The most common type of vitamin B6, Pyridoxine. Which is a family of nutrients important for the formation of red blood cells.
  • Vitamin C. 100g of red capsicum provides around 127mcg of vitamin C, making it one of the richest sources of this essential nutrient.
  • Vitamin E. Is a powerful antioxidant, vitamin E is essential for healthy muscles and nerves. A great dietary source of this fat-soluble vitamin is found in oils, nuts, seeds, and vegetables.
  • Vitamin K1. Phylloquinone, A form of vitamin K, also known as K1, is important for bone health and blood clotting.
  • Folate. Folate Also known as vitamin B9, has a variety of functions in your baby's body. Adequate folate intake is also very important during pregnancy.
  • Potassium. This essential mineral may improve heart health.
  1. Antioxidant Properties

Capsicums are rich in antioxidants, which help protect the body against free radicals and the damage caused by them.

  1. Improves immunity

Vitamin C in capsicum improves immunity. It also helps reduce inflammation. This vegetable also has vitamin K, which is important for blood health.

  1. Good for your heart

A phytonutrient, Lycopene, in the red capsicum keeps your baby's heart healthy. The vegetable is a rich source of vitamin B6 and folate, which lowers homocysteine levels, thereby keeping the heart healthy.

 Benefits and Nutrition of Carrot

Puree Baby Food Health Benefits of Carrot My Baby Organics Australia
  1. Highly nutritious

Carrot is low in carbs and calories while packing numerous nutrients. 100 grams contains:

  • Calories: 41
  • Protein: 0.9g
  • Fat: 0.2g
  • Carbs: 9.6g
  • Sugars: 4.7g
  • Fibre: 2.8g
  • Vitamin A, beta: 10.6mg
  • Vitamin C: 5.9mg
  • Vitamin K: 13.2mcg
  • Potassium: 320mg
  1. Improved eye health

Carrots contains high amounts of nutrients that benefits your baby's eyes. 1 cup of carrot packs 16.45mg of vitamin A, mostly in the form of provitamin A carotenoids like beta carotene. Vitamin A is essential for eye health.

  1. Boost immunity

Carrot can boost your baby's immune system . Both vitamins A and C found in carrot act as antioxidants to protect immune cells from free radicals.

  1. Boost heart health

Carrot may help to keep baby's heart healthy. Carrot is a great source of potassium a mineral that plays a vital role in blood pressure regulation. Antioxidants in carrots may also benefit your baby's heart.

  1. Protect your liver

The carotenoids in carrot can promote a liver health. Studies indicate that the anti-inflammatory and antioxidant effects of carotenoids to be beneficial.

Health Benefits of Cauliflower

Puree Baby Food Health Benefits of Cauliflower My Baby Organics Australia
  1. High in Fibre

Cauliflower is very high in fibre, this is beneficial for overall health. One cup of cauliflower contains 3 grams of fibre.

  1. Contains Many Nutrients

The nutrition content of cauliflower is quite extensive. Cauliflower is very low in calories and high in vitamins. Cauliflower contains nearly almost every vitamin and mineral that your baby needs.

Below is a list of the nutrients found in 100 grams, of raw Cauliflower:

  • Calories: 25
  • Fibre: 2g
  • Vitamin C: 48.2mg
  • Vitamin K: 15.5mcg
  • Vitamin B6: 0.184mg
  • Folate: 57.00mcg
  • Pantothenic acid: 0.667mg
  • Potassium: 299.00mg
  • Manganese: 0.155mg
  • Magnesium: 15.00mg
  • Phosphorus: 44.00mg
  1. High in Choline

Cauliflower is high in Choline, this is an essential nutrient that many people are deficient in. It plays a major role in maintaining the integrity of cell membranes, supporting metabolism and synthesizing DNA. Choline is also necessary for your baby's brain development for the production of neurotransmitters that are necessary for a healthy nervous system.

  1. Packed with Sulforaphane

Cauliflower contains Sulforaphane, an extensively studied antioxidant.

Green Beans, Nutrition and Health Benefits

Puree Baby Food Health Benefits of Green Beans My Baby Organics Australia

  1. Green beans are heart healthy

Green beans contain no cholesterol. Although your baby's body needs some cholesterol for healthy cell growth, too much is bad.

  1. Green beans contain protein

Your baby's body needs protein to maintain:

  • hair
  • organs
  • muscles
  • healthy bones

Protein is also essential for a healthy immune system.

  1. Green beans are a good source of vitamins

Green beans contain essential vitamins, including folate. One cup of raw green beans contains 33 micrograms of folate.

Vitamin C Vitamin C is an antioxidant that helps boost your baby's immune system.

Vitamin A Vitamin A isn’t a single vitamin. Vitamin A is important to immune health, reproduction, and healthy vision.

Other vitamins in one cup of raw Green Beans include:

  • vitamin K: 43 mcg
  • thiamin: 0.1 mg
  • niacin: 0.7 mg
  • vitamin B-6: 0.14 mg
  • vitamin E: 0.41 mg
  1. Green beans are a great source of Minerals

Green beans are a good source of minerals, including manganese. This essential mineral supports your baby's metabolism and has antioxidant abilities. Supporting bone health and promotes wound healing.

Other minerals in a single cup of raw green beans include:

  • calcium: 37 mg
  • iron: 1.03 mg
  • magnesium: 25 mg
  • phosphorous: 38 mg
  • potassium: 211 mg
  • zinc: 0.24 mg

Health Benefits of Kale

Puree Baby Food Health Benefits of Kale My Baby Organics Australia

  1. One of The Most Nutrient-Dense Foods on The Planet

100 grams of raw Kale contains:

  • Vitamin A, beta: 2873.00mcg
  • Vitamin K: 389.6mcg
  • Vitamin C: 93.4mg
  • Vitamin B6: 0.147mg
  • Manganese: 0.920mg
  • Calcium: 254.00mg
  • Copper: 0.053mg
  • Potassium: 348.00mg
  • Magnesium: 33.00 mg
  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
  1. Kale Is Loaded With Powerful Antioxidants

Antioxidants are substances that help counteract oxidative damage by free radicals in the body. Flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral effects, to name a few.

  1. Excellent Source of Vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach.

  1. Can Help Lower Cholesterol

Kale contains bile acid sequestrants, which can lower cholesterol levels. According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way. We use steam to cook all our pod ingredients to help retain all their goodness for your baby or toddler.

Lentils: Nutrition, Benefits

Puree Baby Food Health Benefits of Lentils My Baby Organics Australia

  1. Highly Nutritious

Lentils are overlooked quite often, even though they are inexpensive way of getting a wide range of nutrients. They’re packed with B vitamins, magnesium, zinc and potassium. Lentils are made up of over 25% protein, this makes them an excellent meat alternative. They are also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.

Lentils may vary slightly in their nutrient contents, one cup (200 grams) of cooked lentils generally provides about:

  • Calories: 230
  • Carbs: 39.9g
  • Fat: 0.8g
  • Fibre: 15.6g
  • Thiamine: 0.338mg
  • Niacin: 2.120mg
  • Vitamin B6: 0.356mg
  • Folate: 362.00mcg
  • Pantothenic acid: 1.276mg
  • Iron: 6.66mg
  • Magnesium: 72.00mg
  • Phosphorous: 360.00mg
  • Potassium: 738.00mg
  • Zinc: 2.54mg
  • Copper: 0.502mg
  • Manganese: 0.988mg
  1. Lentils Contain Polyphenols and May Have Powerful Health Benefits

Lentils are rich in polyphenols. These are a category of health promoting phytochemicals. Some of the polyphenols in lentils, such as flavanols and procyanidin, have strong antioxidant, anti-inflammatory and neuroprotective effects.

  1. They May Help to Protect Your Heart

Eating lentils is associated with overall better heart health, as it has positive effects on several risk factors. One 8-week study in 48 people found that eating a one-third cup (60 grams) of lentils each day increased levels of “good” HDL cholesterol and significantly reduced levels of “bad” LDL cholesterol and triglycerides.

Health Benefits of Mangoes

Puree Baby Food Health Benefits of Mangoes My Baby Organics Australia

  1. Vitamin A & C Content Supports a Healthy Immune System

Vitamin A

Mango is rich in vitamin A. This vitamin has many important functions in the body, especially for the eyes and skin. It also boosts the health of your baby's bones, as well as the reproductive and immune systems.

Vitamin C

Mango is one of the highest food sources of vitamin C. This vitamin is essential for your baby's immune system. It also plays a role in muscle, tendon, and bone growth. Eating mango improves plant iron absorption due to its vitamin C content.

  1. Mango nutrition facts

Each cup of sliced Mango (165 grams) contains approximately:

  • 107 calories
  • 3 grams of fibre
  • 24 grams of
  • 1 gram of
  • 25 percent
    daily value of vitamin A
  • 76 percent
    daily value of vitamin C
  • 257 mg of
  • 0.2 mg of
    vitamin B-6
  1. Improved digestion

Mango consumption has shown impressive results in people with chronic constipation. A group of people in a study who ate mango every day had more improvement in their constipation symptoms than those who ate an equivalent amount of fibre.

Health and Nutrition of Pears

Puree Baby Food Health Benefits of Pears My Baby Organics Australia

  1. Highly nutritious

Pears come in many different varieties. D’Anjou, Bartlett and Bosc  pears are among the most popular, there are around 100 types are grown worldwide.

A medium-sized Pear (180 grams) provides the following nutrients:

  • Calories: 103
  • Protein: 0.7g
  • Carbs: 27g
  • Fibre: 5.6g
  • Vitamin C: 7.7mg
  • Vitamin K: 7.9mcg
  • Potassium: 208.80mg
  • Copper: 0.148mg
  1. Promote gut health

Pears are an excellent source of soluble and insoluble fibre, which are essential for digestive health. These fibres help maintain bowel regularity by softening and bulking up stool. One medium-sized pear (180 grams) packs 6 grams of fibre. Additionally, soluble fibres feed the healthy bacteria in your baby's gut.

  1. Beneficial plant compounds

Pears offer many beneficial plant compounds that give these fruits their different hues. For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and strengthen blood vessels. Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your baby's vision sharp.

  1. Anti-inflammatory properties

Pears are a rich source of flavonoid antioxidants, which help fight inflammation.

Several large reviews tie high flavonoid intake to a healthy heart. This effect may be due to these compounds’ anti-inflammatory and antioxidant properties.

What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K.

Health Benefits of Pumpkin

Puree Baby Food Health Benefits of Pumpkin My Baby Organics Australia

  1. Highly Nutritious and Particularly Rich in Vitamin A

Pumpkin has an impressive nutrient profile.

One cup of cooked Pumpkin (250 grams) contains:

  • Calories: 128
  • Fat: 7.1g
  • Protein: 2.6g
  • Carbs: 17g
  • Fibre: 1.3g
  • Vitamin A, beta: 7677.50 mcg
  • Vitamin C: 20.0mg
  • Potassium: 885.00mg
  • Copper: 0.330mg
  • Manganese: 32.50 mg
  • Vitamin E: 3.55mg
  • Iron: 2.10 mg
  • Small amounts of magnesium, phosphorus, zinc and folate.
  1. High Antioxidant Content

Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. However, excessive free radicals in your body create a state called oxidative stress. Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your baby's cells.

  1. Vitamins That Boost Immunity

Pumpkin is loaded with nutrients that can boost your baby's immune system. For one, it’s high in beta-carotene, which your body turns into vitamin A. Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system. Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster.

  1. Nutrient Dense and Low Calorie Count

Pumpkin is considered a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients. In fact, pumpkin clocks in at under 50 calories per cup (245 grams) and consists of about 94% of water. What’s more, pumpkin is a good source of fibre.

  1. Potassium, Vitamin C and Fibre May Benefit Heart Health

Pumpkin contains a variety of nutrients that can improve your baby's heart health. It’s high in potassium vitamin C and fibre, which have been linked to heart benefits. For instance, studies have shown that people with higher potassium intakes appear to have lower blood pressure.

Red Kidney Bean Nutrition

Puree Baby Food Health Benefits of Apples My Baby Organics Australia

The nutrition in 100 grams of boiled Red Kidney Beans are:

  • Calories: 127
  • Water: 67%
  • Protein: 8.7 grams
  • Carbs: 22.8 grams
  • Sugar: 0.3 grams
  • Fibre: 6.4 grams
  • Fat: 0.5 grams


Kidney beans are rich in protein. Only 100 grams of boiled kidney beans boast almost 9 grams of protein, accounting for 27% of the total calorie content.


Kidney beans are mainly composed of starchy carbs, which account for approximately 72% of the total calorie content.


Kidney beans are high in fibre. They contain substantial amounts of resistant starch, which may play a role in weight management

Vitamins and minerals

Kidney beans are rich in various vitamins and minerals, including:

  • Molybdenum. Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.
  • Folate. Also known as folic acid or vitamin B9, folate is considered particularly important during pregnancy.
  • Iron. This essential mineral has many important functions in your baby's body. Iron may be poorly absorbed from beans due to their phytate content.
  • Copper. This antioxidant trace element is often low in the Western diet. Aside from beans, the best dietary sources of copper are organ meats, seafood, and nuts.
  • Manganese. This compound is present in most foods, especially in whole grains, legumes, fruits, and vegetables.
  • Potassium. This essential nutrient may have beneficial effects on heart health.
  • Vitamin K1. Also known as phylloquinone, vitamin K1 is important for blood coagulation.

Health Benefits of Sweet Potatoes

Puree Baby Food Health Benefits of Sweet Potato My Baby Organics Australia

  1. Highly Nutritious

Sweet potatoes are a great source of fibre, vitamins, and minerals for your baby.

100 grams of raw Sweet Potato provides:

  • Calories: 86
  • Carbs: 20g
  • Protein: 1.6g
  • Fat: .1g
  • Fibre: 3g
  • Vitamin A, beta: 8509.00mcg
  • Vitamin C: 2.4mg
  • Manganese: 0.258mg
  • Vitamin B6: 0.209mg
  • Potassium: 337.00mg
  • Pantothenic acid: 0.800mg
  • Copper: 0.151mg
  • Niacin: 0.557mg

Health Benefits of Pasta

Puree Baby Food Health Benefits of Pasta My Baby Organics Australia

  1. Sustained Energy

Carbohydrates like pasta provide glucose, the crucial fuel for your baby's brain and muscles.  And because pasta is an awesome source of complex carbohydrates (unlike those of the refined and processed variety – yuk), releasing energy at a slow and sustained level, you don’t get the energy spikes associated with simple sugars.

  1. Folic Acid

Pasta is fortified with folic-acid – essential for women of child-bearing age.  A serving of dry pasta supplies the equivalent of roughly 100 micrograms of folic acid, or 25% of the recommended daily intake.

  1. Low Sodium and Cholesterol Free

Being very low in sodium and cholesterol free.  Per cup, pasta provides a good sources of several essential nutrients, including iron and B-vitamins.

Health Benefits of Onions

Puree Baby Food Health Benefits of Onions My Baby Organics Australia

  1. Packed With Nutrients

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals and fibre.

  1. Loaded With Antioxidants

Antioxidants are compounds that inhibit oxidation. Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants.


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