I love learning about nutrition and how important it is for our kid’s health. This 5 Superfoods Kids Should Eat To Stay Super Healthy post contains lots of information and great recipe ideas for little ones. A strong immune system will help kids grow healthy and prevent future health complications.
Superfoods Kids Should Eat To Stay Super Healthy
Su-per-food.- A nutrient-rich food considered to be especially beneficial for health and well-being.
Remember that “you are what you eat” and what we put into our bodies clearly does have an impact on our health and overall well-being. I believe kids deserve real food. Stay away from processed foods, artificial ingredients, and unnecessary and harmful added sugars.
Always give your kids healthy options
Starting a healthy lifestyle during childhood can have long-term advantages, according to the American Psychological Association. Following healthy habits during the formative years of childhood makes it more likely that your youngster will hold onto these habits throughout life. You can read more about it HERE.
Children have important daily dietary needs to support continued growth and physical development. Foods that contain vitamins, minerals, complex carbohydrates, and protein will provide the nutrients necessary for growth and development. The American Academy of Pediatrics recommends that children eat at least five fruits and vegetables each day.
There are good supplements on the market that contain many vitamins and nutrients but as with everything in nature, our bodies absorb and utilize real foods much better and more efficiently than synthetic products.
Give your kids healthy foods and teach them healthy eating habits. You will give them the most precious gift life can offer: good health.
Here Are the top 5 Superfoods Kids Should Eat To Stay Super Healthy And Strong
The superfoods below are the top 5 that every kid should eat! Check them out, then keep reading for some other highly nutritious foods to add to your family’s diet.
Oatmeal is a staple food in Western culture and is considered one of the healthiest choices available. The nutritional information of oatmeal reveals its many health benefits for your children.
Improves brain power.- A study conducted by Tufts University had one group of children who consumed oatmeal for breakfast while another group ate Cap’n Crunch cereal. The two groups were then provided with academic tasks, which included memorizing the names of countries on a map. The result of the study showed that children who consumed oatmeal were 20 percent better than the kids who ate Cap’n Crunch (which, by the way, is one of the worst processed breakfast foods for kids).
Prevents the onset of chronic conditions.- Oatmeal has a lower glycemic index compared to other grains, meaning it has a lower impact on your blood sugar levels. A low glycemic diet is an effective way to manage pediatric obesity and lowers the risk of juvenile diabetes and heart diseases.
Boosts the immune system.- Many experts claim that the beta-glucans in oats, a carbohydrate derived from the cell walls of oat, aids in improving the immune system. Also, the fiber and a reasonable amount of protein in oats help reduce the risk of asthma in children when introduced in their early stages.
Stay away from highly processed oatmeals and choose rolled oats (minimally processed). You can make 15 Minute Banana Oatmeal Pancakes or Easy 3 Ingredient Banana Bread Cookies and give your kids the wonderful benefits of eating oatmeal. My daughter loves her homemade pancakes for breakfast.
2. Goji berries
Goji berries have more vitamin C than oranges, higher iron than spinach, more vitamin E than most fruits, and more protein than whole meat. In addition, they contain an overflowing amount of polysaccharides, antioxidants, and amino acids.
Promotes healthy eyesight: The beta-carotene and zeaxanthin in goji berries help protect the retina of the eye by absorbing blue light and acting as an antioxidant.
Goji berries are small berries typically found in the Himalayas, Tibet, and China. After harvesting, the berries are then dried to preserve their nutritional content. You can find raw and organic Goji Berries online or at a health store.
Make delicious goji berry teas, pure goji berry juice, goji berry crunch bars, or trail mixes. Or simply add some goji berries to your favorite smoothie blends. You can learn more about how to make the best smoothies for kids with an easy tutorial HERE.
3. Raw Cacao
It is a fact that children love chocolate. However, you need to think twice before actually reaching for that chocolate bar. Most chocolates sold at supermarkets are unfortunately not real chocolate. You can find organic cacao powder, which is not the roasted and processed kind and offers some serious health benefits. Use it to make homemade treats your kids will love.
Heart’s health. Raw cacao is rich in flavonoids such as catechin, epicatechin, and procyanidins that are widely known to promote cardiovascular health, lower bad cholesterol, reduce inflammation, lower insulin resistance, and prevent blood clots.
Cancer prevention. Of the many flavonoids in cacao, two in particular, epicatechin and quercetin, are believed to be responsible for their cancer-fighting properties. Eating real chocolate helps prevent cancer!
Try one of my favorite recipes, DIY 3 Ingredient Real Chocolate Recipe or Make Your Own Healthy Real Chocolate Milk and avoid the laundry list of artificial ingredients in store-bought chocolate powders or syrups. At home, we love our homemade chocolates. They are so easy to make with only 3 healthy ingredients!
Blueberries have long been known for their high levels of antioxidants. They are full of nutrients that are essential in the development of a healthy mind and body. It contains vitamin A, C, E, B complex and minerals such as copper, selenium, zinc, and iron.
Boost up the immune system. The antioxidant along with other vitamins provides a boost of immunity to the human body. This means you won’t easily catch colds, flu, fever, pox, and various viral and bacterial infections.
Anti-inflammatory. Inflammation is the body’s natural response to protect you from infection, diseases, or other substances. But chronic inflammation has been linked to various diseases including cancer, heart disease, diabetes, and arthritis. Aside from their antioxidants, blueberries are also rich in anti-inflammatory compounds, both of which work together as a powerful disease-busting team.
I have some wonderful recipes if your kids don’t eat plain blueberries, like my Easy Homemade Nourishing Blueberry Gelatin or Frozen Blueberries With Greek Yogurt ideas. You can even learn How To Grow Your Own Organic Blueberries with my easy tutorial.
Unlike other raw foods, avocado is a food kids willingly eat. This superfood is packed full of vitamins and minerals that are essential to the body.
Here are a few good reasons why children should eat avocados: Rich in healthy fats, and monounsaturated fats that are particularly important for growing kids. Avocados contain fiber to keep a healthy digestive system. Kids are prone to constipation, so they can really benefit from the nutrients of avocados.
They have a great amount of vitamin K that helps in blood clotting and provide 14.8 percent of the recommended daily value of folate. Avocados also contain vitamin E, which supports healthy red blood cells, skin, and hair. They are high in vitamin C, B6, and contain potassium which plays a vital role in growth and muscle building.
Avocados are so wonderful and also the perfect food for babies starting on solid foods. Please see Spaghetti Squash And Raw Pesto Avocado Sauce or Best Breakfast Baked Avocado Eggs Recipe. Easy to make recipes that my kids really enjoy.
More Superfoods That are Great for Kids
If you have picky eaters who won’t touch any of the superfoods above, or you just want to add more great little nutritional powerhouses to your family’s diet, here are some others to consider:
- Bananas- They are positively brimming potassium, a mineral that our bodies need for everything from strong bones to a healthy heart.
- Chia seeds– The very same seeds responsible for the 80s Chia Pet craze are also a superfood for kids! They’re full of omegas, iron, and calcium. Plus, they’re easy enough to slip into your picky eater’s foods without them even noticing.
- Honey (Raw)– I’ve talked about the benefits of raw honey so many times on this blog. It’s not only a healthier alternative to white sugar, but it’s great for coughs, colds, and even digestive issues.
- Maple Syrup– Like dark chocolate, REAL maple syrup is surprisingly good for you! In moderation, of course. It’s loaded with at least 54 beneficial compounds, including at least one that acts as a great anti-inflammatory.
- Nuts– From peanuts to tree nuts, these tasty little snacks are full of protein, B vitamins, and other nutrients.
- Quinoa –We use quinoa as an alternative to rice because it’s so much better for you. This “ancient grain” is one of the few non-animal-based foods that contain complete proteins.
- Red Bell Peppers- Since they’re allowed to mature much longer, red bell peppers have more vitamins than their green counterparts. In fact, they contain 200% of your daily Vitamin C requirements.
- Sweet Potatoes– They’re loaded with vitamins and fiber! Plus, they make great alternatives to regular french fries. Check out my post for tips on How To Make Perfect Baked Sweet Potato Fries.
- Watermelon- Not only will eating watermelon help keep kids hydrated on hot days, but it’ll also give them plenty of vitamins A & C.
- Zucchini – Loaded with antioxidants and may improve heart health, digestion, and blood sugar.
As you can see, there are so many delicious kid-friendly superfoods, and it’s pretty easy to incorporate them into your family’s diet. Use honey or real maple syrup in place of sugar. Add chia seeds to homemade muffins or cookies. Use quinoa in any recipe that calls for rice. You get the point. A few healthy ingredient swaps here, an extra serving of berries there, and you’ll all be eating better in no time!
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