15 Superfoods every parent and their children should be eating regularly:
Blueberries have the highest antioxidant compared to all other fruit varieties. Eating plenty of blueberries every day has been shown to lower your risk of type 2 diabetes. Blueberries are also a childhood favourite snack because of their fun shape and great flavour. Serve blueberries on their own when they are in season. Freezing does not damage the antioxidants either.
This superfood has science behind it. Studies revealed that kids who start their day with oatmeal concentrate better in school all day. That’s because oatmeal breaks down slowly to give continual bursts of energy over a long period of time.
Research shows that kids who eat oatmeal are better able to concentrate and pay attention in school. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy.
3. Sweet Potatoes
Sweet potatoes are indeed nutrient powerhouses. Loaded with vitamin B6, vitamin E, iron and potassium, they are a pertinent addition to any child’s diet.
Can be used to make chips, mash, jacket sweet potatoes.
Strawberries are one of the top antioxidant containing fruit available. These delicious berries are a childhood favourite because of their mild sweet flavour. Strawberries are also high in iron, making them a great snack.
Dried strawberries make a delicious treat, as their texture turns into something similar to chewy candy. Look for no sugar added dried fruit to keep this treat healthy.
This superfood is great sprinkled on breakfast foods, like oatmeal.
This tasty spice regulates blood sugar, which will keep your kids’ energy from crashing after breakfast in the middle of a school day.
Protein and calcium in dairy products provide fuel for the brain and body. Protein helps build brain tissue, while milk’s calcium keeps kids’ bones and teeth strong.
Broccoli is packed with vitamins that strengthen eyesight and help protect the skin from sun damage. Their high fiber content helps with constipation, which is a noted problem with children who eat ample amounts of processed foods.
Broccoli is one of the hardest foods to get a child to eat. Making a low-fat cheese sauce and pouring it over the broccoli is a great way to not only get your child to eat it but will sneak in a bit of protein and calcium too.
They’re loaded with lycopene—a substance that protects against many cancers. Cooking tomatoes make them even healthier because the heat releases the lycopene. Hint: Pairing tomato foods with a good fat, like olive oil, helps the body absorb more. Ways to get them in your kid’s diet: Pasta sauces are an option, or add tomato sauce to turkey meatballs or meatloaf if you need to disguise it. A bowl of chilli and salsa for dipping are good options if you’ve got a spice lover.
These popular nuts are more than just a great snack. Almonds are high in vitamin E and magnesium, which can keep your children’s cardiovascular system working at peak efficiency. Almonds are also high in healthy fats and antioxidants. The skin of the almond contains over half of the antioxidants, Serve sliced almonds on top of oatmeal or cereal to get kids to eat this healthy superfood.
Salmon contains high levels of omega-3 fatty acids, which is crucial for supporting brain development. It can be a bit tricky to get children to eat salmon, so offering it to them in the form of salmon patties on burger buns can make the battle easier.It contains heart-healthy omega-3 fats, which are also known to boost brain development, fend off depression and have superb anti-inflammatory powers.
Be sure to pick the wild kind, which is lower in mercury and higher in omega-3s. The best way to get your kid to eat it: Pair salmon with ingredients he already likes. Glaze salmon fillets with orange juice or brush them with teriyaki sauce. Or serve it as salmon cakes, burgers or salad (mashed and mixed with low-fat mayo).
Fish is a great source of DHA, an omega-3 fatty acid beneficial in brain development. If your child isn’t crazy about fresh wild salmon or tuna, try the canned spring water tuna. Bake fish into casseroles or use it in a pasta salad if your little one enjoys mixed dishes. Don’t shy away from breaded fish fingers, either. The crunchy coating is often enticing enough to help kids enjoy the fish and all the goodness it offers.
This kids superfood packs a lot of nutritional punch. It has vitamins A, C and K, iron, potassium and calcium. Plus kids can grow their own basil at home right on the countertop. Toss it on pasta sauces, pizza, and other yummy kid favourites.
Yogurt is a wonderful source of calcium, zinc, phosphorous, protein and vitamin B. These are important for proper bone growth and energy expenditure. Most flavoured store bought yoghurts have a high sugar content and provide very little health benefits. Low-fat Greek yoghurt is always the better choice. Spoon some yoghurt into small paper cups, insert a popsicle stick and then freeze for fun yoghurt pops. Or just add fruit: Strawberries, Blueberries, Mango, Kiwi etc
It has a mild flavor and crunch that kids tend to like better than the usual salad greens. And cruciferous veggies such as cabbage, broccoli and kale contain phytonutrients known to lower the risk for many types of cancer, as well as improve digestion.
It also helps clear harmful toxins from the body by triggering the release of enzymes whose job it is to whisk them out. Ways to get it in your kid’s diet: Make coleslaw with low-fat mayo; shred and toss it into soups or Asian noodle dishes.
Eggs offer protein, and they’re one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eating protein at breakfast helps kids feel satisfied longer (no mid-morning hunger pangs).
Avocados are full of that “good fat” you’re always hearing about. Kids need a daily diet with roughly 30% monosaturated fat and a little avocado a day provides more than enough. You won’t need to do much coaxing, most kids love guacamole!
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