Top 10 Superfoods That You Must Include in Your Kids’ Diet
10 Milk
Milk is healthy for your children and you definitely need to be aware of that. The two important minerals found in milk, phosphorous and calcium, are essential for healthy teeth, bones, and nails to grow. It is also high in vitamin D which is essential for healthy bones. In addition, milk contains many other nutrients such as zinc, vitamins A, B2, B12, and protein, and these are all essential for growth. If your child is under the age of 2 then you should give them whole milk, and skim milk should be given to those over the age of 2.
9 Oatmeal
Oatmeal makes a great breakfast option for children as it is high in fiber, low in sugar and free of any artificial ingredients unlike many types of cereals. Oatmeal helps to maintain a healthy level of blood glucose and may help keep children on alert for longer, which would naturally be beneficial at school. Not only are oatmeal rich in B vitamins, they also contain beta-glucans that reduce cholesterol in the blood, and prevent heart disease.
8 Eggs
Eggs are very important for children to grow, because they are very rich in protein. They also contain B vitamins which help function and grow properly in the brain. In addition, eggs are rich in fatty acids such as omega-3, iron, selenium, zinc, folate and vitamin D.
7 Lentils and beans
Lentils and beans are great for growing kids, because they are rich in fiber and slowly release glucose, which stabilizes energy and mood. They are also rich in fibre, which helps with regularity. As for a protein source, lentils and beans are good alternatives to meat. Protein is very important to growing children, it helps keep them full, and even helps to heal wounds.
6 Broccoli
Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. The word broccoli comes from the Italian plural of broccolo, which means “the flowering crest of a cabbage”, and is the diminutive form of brocco, meaning “small nail” or “sprout”.
5 Berries
Berries are nutritional powerhouses and unlike some other foods in this list, your kid will not make a fuss about eating them. They are rich in antioxidants and vitamins and can meet the fiber needs of your kids. If berries are not in season you can opt for the frozen varieties and add them to smoothies or oatmeal. Freeze-dried berries can be served as desserts or as snacks, and your kid will love them either way.
4 Seeds
Flax, hemp, chia and sunflower seeds are all good for children to develop and help fulfill their need for healthy fats, food, protein and magnesium. It’s doubtful your kids can eat them quickly, but you can sprinkle them on their favorite salads or soups, add them to smoothies, or use them while they bake.
3 Nut Butters
Peanut butter is a great superfood, it’s easy to store, cheap, loved by many kids, and only 2 tablespoons meet almost half of a preschooler’s protein requirement, and it also offers B vitamins, magnesium and healthy fats. You can even bid walnut and cashew butter to your kids. They are also extremely nutritious and have wonderful tastes when added to a sandwich or you can even add them to your favorite muffin.
2 Fish
Growing children have to eat at least two portions of the fish each week. We are low in calories, high in protein and filled with vitamins B and essential minerals. Fish also contains omega-3 fats that improve eyesight, boost brain development and keep the heart healthy for your children. Tuna and salmon are the best fish you can serve to your family. They may be added to their soup, salad, and sandwiches and served baked or grilled.
1 Cheese
Cheese is extremely nutritious to growing kids and they should be served regularly to your family. They are high in calcium, phosphorus , vitamin B12, and protein. Cheese is also a good replacement for meat because it is a rich source of high quality, easily digestible protein. Your children won’t mind getting cheese so add it to their sandwiches, sprinkle it over their soup, add it to other dishes, or even just give them a slice and watch them enjoy eating it.
