The term, "superfood", is a fun name given to a nutrient-packed food with many health benefits. No superfood can give your child all the necessary nutrition, but you can always include various superfoods in their daily meals to keep them healthy. It is fine if you only manage to whip up one or two of these superfoods onto your child's plate at a time, you are already showing them healthy food habits that they could follow as they grow up.
There is a plethora of foods to choose from but here are the top 5 healthy superfoods for kids that help with brain development, disease prevention, and proper growth.
1. Eggs
Eggs are enriched with protein, minerals, vitamins, and healthy omega-3 fatty acids and are also one of the richest sources of a lesser-known nutrient called choline, which is an essential nutrient that aids brain development.
Yummy ways to prepare eggs — Boil, fry, or scramble them or make omelettes. You may also add them to soups, porridge, rice, and noodles, or make desserts like custards.
2. Berries
Whether they are raspberries, strawberries, blueberries, or blackberries, they don't matter as they are all considered superfoods because they are loaded with vitamins, minerals, fibres, and many antioxidants. They protect healthy cells from damage as well as boost the immune system.
Yummy ways to prepare berries — Add berries as toppings for ice cream, yogurt, cereals, pancakes, or waffles.
3. Avocado
Avocados are great for heart health. They contain many nutrients that benefit the immune system such as vitamin B2, niacin, folate, copper, vitamin E, and potassium. Potassium is essential for controlling blood pressure and necessary for almost every function within cells and tissues.
Yummy ways to prepare avocados — Add diced avocado into scrambled eggs or omelettes, or make avocado toast or smoothies.
4. Oats
Oats contain beta-glucan, a type of fibre that's related to lowering cholesterol levels and preventing sugar spikes and crashes. Oats are also a good source of vitamin B1, which is significant for children's growth and development.
Yummy ways to prepare oats — Make oatmeal and add bananas or strawberries for added sweetness or bake quick oat bites as snacks.
5. Sweet potatoes
Sweet potatoes are rich in beta-carotene, a form of vitamin A which is vital for normal immune function. Beta-carotene is a potent antioxidant and has also been linked to eye and lung health. They are also a good source of fibre.
Yummy ways to prepare sweet potatoes — Fry or air-fry to make sweet potato fries or slice them up to make toast.
