31 Superfoods For Kids

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Superfoods are those varieties of foods that are nutritionally dense and are necessary for a child’s mental and physical health. They contain the fats, vitamins, minerals, and proteins required for children’s growth.

This includes foods that haven’t been refined, processed, or preserved and are very close to their original source. They are mostly plant-based but also include some fish and dairy. 

Have a look at these superfoods for kids:

1. Oatmeal

Source: allrecipes

One of the best-known and delicious forms of fiber, oatmeal is the perfect addition to any diet. It has numerous health benefits. It’s also a good source of vitamin B. Oatmeal is a whole wheat grain that can be served to children. Though kids may not like the taste, you can still add some fresh yogurt or berries to make it appealing.

2. Nuts

Source: womenshealth

Nuts include almonds, walnuts, chia seeds, cashew nuts, and many more. These are power-packed foods that help children grow, develop, and learn. Also, they’re one of the most concentrated natural sources of vitamins and minerals, and they taste good too!

3. Avocados

Source: solidstarts

Avocados offer numerous benefits to kids. The fruit provides abundant vitamins, minerals, and other nutrients. Kids may not be too fond of fruits. Yet, you can create a quick, yummy mousse using mashed avocado, cocoa powder, or honey to make it more appealing.

4. Egg

Source: seriouseats

Being rich in protein, eggs are very beneficial for kids’ growth as they provide the required energy for their everyday activities. Eating eggs also help in the brain development of a child and strengthens the immune system, besides providing the required amount of iron and vitamins. 

5. Yogurt

Source: eatthis

Yogurt is considered a superfood not only for kids but also for adults due to its numerous health benefits. Most of the foods labeled “healthy” are practically kid-repellant, but this creamy, ice cream-like food is even liked by young tummies. Rich in calcium, protein, and probiotics, you can serve kids yogurt in their favorite flavors- strawberry, mango, or vanilla.

6. Sweet potato

Source: everydayhealth

Rich in vitamins A and E and loaded with more health benefits, including sweet potatoes in your kid’s diet is essential for their growth and development. Naturally sweet, with a texture that is pleasing to the palate, sweet potatoes are kid friendly.

7. Honey

Source: marthastewart

Honey is one of nature’s gifts to mankind. Honey, being a superfood for kids, has excellent nutritional value, helps in digestion, and also helps in relieving sore throat or cough.

8. Salmon

Source: healthline

A power-packed food with omega-3 and brain-boosting fish oils, salmon is tasty too! The health benefits include kids’ brain development, benefits for eyes, skin, and hair, and prevention of diseases.

9. Milk

Source: solidstarts

Drinking milk not only helps to gain stronger and healthy bones but also helps in overall growth and development. It is rich in calcium and vitamin D, which are essential for healthy and strong bones and gums. Milk is also helpful in maintaining heart health and improving blood pressure levels. Therefore, you must make it a part of your kids’ diet.

10. Broccoli

Source: healthline

One of the best foods for kids, broccoli has endless benefits. The vegetable is rich in calcium, which helps in the growth of bones and teeth. It also contains vitamin C, which acts as an antioxidant and aids in developing your child’s immune system.

11. Carrot

Source: foodandnutrition

Considered one of the world’s healthiest foods, carrots are loaded with nutrients. They are the most loved vegetable among kids too. Carrots are naturally sweet and contain vitamin A, which is essential for healthy eyesight. Also, they are natural abrasives that aid in tooth cleaning.

12. Apple

Source: guardian

As there’s a saying, “an apple a day keeps the doctor away,” apples are a healthy snack full of vitamin C and fiber. They are a good source of energy, help children stay active, and are also considered the best immunity booster.

13. Berries

Source: dictionary

Berries are considered one of the healthiest foods for kids. Power-packed with nutrients, the fruit helps in bone growth, regulates blood circulation, and is good for the eyes as well. 

14. Bananas

Source: greatist

One of the most common solid foods that are first introduced to kids, bananas are high in fiber, easy to digest, and rich in nutrients such as calcium, potassium, iron, and many more. For kids, bananas are good for bone growth and help in improving eyesight as well.

15. Cheese

Source: meggle

Cheese primarily contains milk, a rich source of calcium, which is essential for building strong teeth and bones. It is rich in proteins and a good source of vitamin D. Needless to say; it is delicious.

Read also13 Indian Mango Dishes To Try In Summer

16. Citrus fruits

Source: healthifyme

The juicy treats of oranges, mandarins, tangerines, and other sweet fruits are nutritious as well. These fruits can satisfy kids’ sweet tooth without all the added sugar of candy, soda, and cookies. Citrus fruits are rich in vitamins, minerals, and other nutrients that are needed for kids’ growing bodies.

17. Brown rice

Source: simplyrecipes

This type of rice one of the healthiest and most studied. It is dense in fiber and nutrients such as healthy carbohydrates, proteins, B vitamins, manganese, as well as antioxidants.

18. Corn

Source: goodhousekeeping

The health benefits of corn for kids include a good supply of vitamins, minerals, and antioxidants, and it acts as a natural laxative. It is also good for eyesight. Baby corn is considered one of the world’s healthiest veggies; your kid must definitely try it.

19. Cucumber

Source: womenshealth

Cucumbers are rich in vitamins such as vitamin A and vitamin C and are a rich source of antioxidants. They help in improving immunity in children, protect them from illness, and help manage minor burns or skin eruptions.

20. Fish

Source: lifestylehobby

You must incorporate fish into your child’s diet, as it has numerous health benefits. The omega-3 fatty acids it contains promote the growth and development of a child’s nervous system and brain. The anti-inflammatory properties of omega-3 also promote a child’s heart health and immunity.

21. Tomato

Source: gardeningknowhow

The health benefits of tomatoes include the supply of vitamin A, a good source of antioxidants, and high vitamin C content that helps build a healthy immune system, enhance iron absorption in the body, and maintain body tissues.

22. Red meat

Source: tasteofhome

Red meat is believed to offer numerous health benefits for children. Children need meat for its high-quality protein, hormone-building fats, and its array of nutrients that support bone and muscle development.

23. Pumpkin

Source: herzindagi

Pumpkins are full of vitamin A and potassium and also low in fat. Your kids will definitely love to have yummy pumpkin halwa or kheer. It’s also a good source of iron. 

24. Beans

Source: seriouseats

Be it black or kidney beans; both are highly nutritious and healthy for kids. They are a good source of fiber, iron, protein, and vitamin B. And yes, they taste good too!

25. Beef

Source: healthline

Beef is a vital bundle of nutrients, including high-quality proteins, iron, zinc, and many more, which are essential for the development of kids and infants. 

26. Papaya

Source: healthline

The fruit is packed with vitamin C, vitamin A, and vitamin E, which help boost antioxidants in the body. Due to its high quantity of vitamin C, it helps in boosting immunity in kids. 

 27. Butternut squash

Source: rachelcooks

Butternut squash has many health benefits for kids. It has a good amount of vitamin C and beta-carotene. It also improves the immune system.

 28. Quinoa

Source: bbcgoodfood

Quinoa is a superfood and can be given to kids in many different ways. It is nutritionally packed; it is high in protein, vitamins, and minerals. It also builds immunity.

 29. Chicken

Source: kristineskitchen

Eating chicken can help kids in a number of ways. Being a lean protein, it can help kids maintain a healthy weight. It’s also a great source of vitamin B12, which is important for brain development.

30. Spinach

Source: simplyrecipes

The calcium and vitamins present in spinach are helpful for your kid’s bone development. And the protein present in it helps in the development of muscles in your growing baby.

31. Cauliflower

superfoods for kids
Source: momontimeout

Cauliflower has many benefits; you must include it in your kid’s diet. It is good for the skin, establishes the immune system, and also protects heart health.

The Bottom Line

Thus, the term ‘superfoods’ was born as a group of nutritionally packed foods, all of which benefit your kids’ health and contribute to the development of proper brain function and a strong immune system focused on a healthy lifestyle.

Read alsoTop 11 Alternatives To Sugar For Guilt-Free Desserts


apple / banana / Berries / Broccoli / butternut / cauliflower / cheese / chicken / citrus / egg / Food / honey / milk / nuts / orange / papaya / Quinoa / rice / salmon / sweet / sweet potato / yogurt

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