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15 Superfoods for your kids and toddlers

Healthy eating is very important for the proper growth of kids. Right from the beginning, parents must make a habit to give their young ones nutritious food, so that they grow up to become fit and disease-free. Every parent should take care to make their kids develop healthy eating habits. A well-balanced diet can help in maintaining a proper weight, avoid any nutritional deficiency and help in the proper development of brain. Most of the time, children should be given variety of fresh fruits, vegetables, whole grains, and milk. Make an attempt to reduce the consumption of oily and fatty food, sugar, cola, and junk food in your child’s diet.

Here is a list of 15 super foods that you should give to your kid and even toddlers:

1. Eggs

Eggs have a lot of nutritional benefits. They are a rich source of proteins. Eggs have all the amino acids that our body needs. They are the only food that have vitamin D which is very essential for the absorption of calcium. Egg also provides choline which is required for the development of nervous system, brain, and heart. Kids must eat eggs to get the required amount of protein.

2. Oatmeal

A bowl of oatmeal is a great breakfast for everyone. It is a good source of fiber, protein, complex carbohydrate, and also antioxidants. It is very essential for children and helps them to improve their concentration. It also helps in reducing the cholesterol and thus reduces the problem of obesity in children.

3. Fruits

Fruits of all types are beneficial. They provide lots of minerals, vitamins and fiber. Kids should develop the healthy habit of eating fruits regularly. Fruits are also very easy to digest and have very low sodium. Different fruits have different health benefits and so you must ensure to offer your kids all kinds of fruits like apples, oranges, cherries, berries, pears, peaches, grapes, and so on.

4. Nuts

Nuts have lots of nutrition and minerals. Kids should adopt a habit of eating different types of nuts. The unsaturated fat present in nuts are good for the health. Nuts are very good for the heart and also help to lose weight. Nuts are full of proteins, manganese, magnesium, folate and so on. They are also a good source of fiber and antioxidants. Nuts also form a very good and convenient snack and kids enjoy them.

5. Milk

Milk is rich in calcium and proteins. It is very important for the proper growth of the kids. It helps in the development of strong bones and teeth. Milk also contains phosphorus, zinc, vitamin B2 and B12 as well as vitamin A. Deficiency of milk can cause anemia and osteoporosis. Encourage your child to have milk and teach him/her the several benefits of milk.

6. Blueberries

Blueberries are the best fruits for kids. Offer blueberries in different ways and kids will love to eat them. Blueberries help in fighting lots of diseases like painful urination and cramps. They also help in reducing belly fat, improve the functioning of brain and reduce the risk of cancer. You can make use of blueberries additionally by adding them in salads, yoghurt, or ice creams.

7. Tofu

Tofu is a soy food. Soy foods are very nutritious and have lots of proteins and anti-cancer properties. Offer them to your kids as a salted snack, or make soups and smoothies out of them. Tofu has no saturated fat. It has calcium that helps in development of bones. The iron helps in the formation of hemoglobin. It helps in the proper development of breast tissue in girls.

8. Tomatoes

Tomatoes are loaded with lycopene. They have anti-cancer properties. Tomatoes are a rich source of vitamin A and C, antioxidants and beta-carotene. They also help in controlling the blood sugar level. Encourage your kids to have tomatoes in various forms like, salads, soups, sauces, gravy and much more.

9. Low-fat Greek yogurt

This yogurt is very good for digestion. It has lots of beneficial bacteria. When compared to the normal yogurt, Greek yogurt has three times more protein and lesser sugar. Greek yogurt is also better in texture and can be used in several dips and sauces. Your kids can also have it as a dessert with nuts and honey.

10. Cabbage

Most of the children do not like cabbage. But, cabbage is very nutritious. It has phytonutrients. It helps in proper digestion, reduces the risk of cancer and removes harmful toxins from the body. Cabbage is also a great source of several vitamins, folic acid, calcium, iron, potassium, iodine and sulfur. Offer cabbage in different forms and your kids will surely start liking it.

11. Salmon

Salmon is very healthy for the heart, nerve, eye and brain. It also has anti-inflammatory properties. Salmon is a rich source of proteins, vitamins and also omega-3 fats. Salmon is great food that can be given to all the kids. It can even be introduced to babies of 6 months. Take care to eat salmon which has low mercury content.

12. Cocoa

Cocoa contains lots of flavonoids. It helps in improving blood pressure, regulating blood sugar and protecting heart as well as skin. Cocoa powder that is not treated with alkali has lots of flavonoids. Kids can have cocoa in the form of hot chocolate drink and sugar-free chocolates. It can also be sprinkled over pancakes and french toasts.

13. Black beans

Black beans are rich in proteins, fibers, and calcium. They have many health benefits like controlling the cholesterol, curing constipation, lowering blood pressure and improving bowel movement. Introduce black beans in your kids’ food in the form of salads, baked beans and nachos.

14. Basil

Basil has numerous benefits. It has lots of antioxidants, vitamins, iron, calcium and potassium. It improves digestion, heart and lungs. It helps to cure many types of disorders. Basil can be given to the kids in many forms like in soups, pastas, chicken etc.

15. Cinnamon

Cinnamon has the ability to control blood sugar, has anti-clotting and anti-microbial properties. It is also used in many medicines. Introduce cinnamon powder to your kids. Add it to various foods like, pancakes, oatmeal, yogurt and muffins. Not only does it taste good, but also provides lots of health benefits.

Make an attempt to offer healthy foods to your children in interesting ways; they are sure to love it. It is the duty of the parents to make their children understand the benefits of good food. Once your children realize that healthy food is tasty as well nutritious, they will never crave for junk food. Remember, a healthy kid can only grow up to become a healthy adult.

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