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Children, the one in the stage between birth and puberty, need a proper supplement of nutrients than any one else. When the energy and nutrients requirement is met, children can develop healthily and properly. To ensure that, a nutritious and balanced diet is extremely necessary. Unfortunately, in the time that fast food and ready-made meals are popular and parents are too busy to prepare meal for their own kids, the number of children with unhealthy condition, especially obesity is increasing significantly.
However, a balanced diet doesn’t mean you need to spend a lot of time to prepare food with thousands of recipes. In fact, it is just a combination of healthy superfoods that are already available around us and easy to make for your children.
Let’s explore top 10 superfoods for growing children that you should always remember.
Milk is an evitable part of children’s daily diet since it is rich in vitamin D and valuable minerals, especially phosphorous and calcium. This is extremely good for the growth and development of teeth, nails and bones in children. There are also a countless number of other nutrients present in milk that are essential for growing children such as protein, vitamin A, B, niacin, iodine and zinc.
Give children at least 1-2 glass of milk to drink every day to ensure their healthy development.
Do not forget to save your self some milk since it is also a great ingredient that can benefit people in many ways, especially in treating beauty problems including How to Get Rid of Dry Skin.
Oats have been always a good choice for breakfast or other meal during the day of people, especially children. By starting the day with oatmeal, your children will get enough energy for the whole day. Into the bargain, beside energy, oats also helps children get more focus on the lessons at school.
This benefit comes from the vitamins B and E, zinc and potassium in oats that contribute to the development of brain in children. Also, the fiber content of oats is the key factor that helps children to stay full and energetic longer.
Also, oats are often used in treating problems in babies like Home Remedies for Diaper Rash.
Eggs are so well known for its rich content of proteins, which is beneficial for children in growing stage. Additionally, the B vitamins in eggs significantly contribute to the development of neurological system and brain function. Other healthy nutrients in eggs like omega-3 fatty acids, folate, zinc selenium, iron and vitamin D also make eggs a perfect choice for meal of any children.
1-2 eggs for breakfast can provide necessary energy for a long day of activities of children. Eggs can be served in several ways such as fried, boiled, scrambled, omelet, etc.
Broccoli is among the best vegetable you should give to your children for its rich in calcium, fiber, iron, phosphorus, zinc, potassium and folic acid. Undeniably, calcium is necessary for children to develop their bones and teeth, while other nutrients function to assist their digestion and nervous system.
To maximize the benefit of broccoli, eat it raw or steam it lightly to preserve the nutrients in the vegetable.
Yogurt is another great idea for growing children to consume everyday. Thanks to the ample source of protein, calcium, vitamin B, zinc, carbohydrates, etc. yogurt is able to improve digestion and strengthen immunity in children.
Furthermore, giving yogurt to children everyday helps them to get energy for activities of the day as well as valuable substances to nourish strong bones and teeth.
1-2 servings of yogurt a day are highly recommended for children in growing stage.
Not only children, adults, especially women can get many benefits from yogurt. To learn how to apply yogurt to treat common problems in women, please take a look at Home Remedies for Bacterial Vaginosis.
6. Sweet Potatoes
The next ingredient in our list of superfoods for growing children is sweet potatoes, which are abundant in vitamin A, C, E, folate, potassium, iron, calcium and especially fiber. The healthy beta carotene and carotenoids in this kind of potatoes are good for the eyesight of children.
Sweet potatoes can be prepared in many ways, including boiled, baked, fried, and grilled.
You might be surprised with the impressive nutritional valuable of blueberries for the amount of antioxidants as well as fiber, iron, B vitamins and folate present in these tiny fruit. This profile of nutrients is beneficial for the growth as well as development in children since it can promote the immune system and support the bones.
Luckily, most of children like blueberries for its taste of sweetness so you can let them have fresh blueberries only or add the fruit into yogurt or oatmeal.
According to experts, beans are rich in protein, fiber, vitamins B, calcium, and iron but low in fat, sodium and calories. This makes them a good choice for children since beans can provide energy, improve the mood, and promote heart and overall health.
All kinds of beans are good for children such as black, kidney, soybeans, navy or pinto.
To learn more about other benefits of beans, read also Health Benefits of Beans.
Another product on the list, which is made from milk and extremely good for children, is cheese. By letting children consume cheese every day, you ensure the supplement of calcium, protein, phosphorus and vitamin B12 for your kids.
While many children do not like and refuse to have meat, you can use cheese as an alternative since it contains a healthy amount of proteins with high quality.
Cheese can be served alone or with bread or soup. Eating cheese also helps your children prevent dental cavities.
Since the brain development is extremely important with growing children, fish are necessary and compulsory to present in diet of children at least 2 times a week. Consuming fish also means your kids are taking in omega-3 fats, B vitamins, protein and minerals. All of these work well together to promote the development of cognitive system, eyesight and a healthy heart.
However, there are some kinds of fish you should never give to children, which are swordfish and shark or marlin. On the contrary, salmon and tuna are among the best kinds for kids.
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