You may have noticed that children go through growth spurts. You might also know that they need healthy foods to keep growing, but not all kids can eat the same things. A lot of parents wonder what the best foods are for their kids and how to prepare them so they’re easy to consume. The answer is simple: superfoods! Not only do these foods help with growth and development, but they also taste great. In this guide we’ll cover everything from pomegranates to lentils and everything in between, so you know exactly what your child needs to grow strong and smart!
Pomegranates
Pomegranates are one of the most nutritious fruits out there. They’re high in antioxidants, vitamin C and fiber–and also potassium, which helps regulate blood pressure. The seeds inside pomegranate can be eaten or ground into flour for baking.
Pomegranates are a great source of vitamin B6 (essential for energy production), as well as folate and magnesium (both promote relaxation).
They’re also an excellent source of dietary fiber, which helps lower cholesterol levels. Pomegranates are rich in the antioxidant ellagic acid, which is believed to help protect against certain types of cancer and heart disease. Additionally, pomegranate juice has been shown to improve blood flow and lower blood pressure, making it a great choice for those with hypertension or atherosclerosis.
The pomegranate is native to ancient Persia and has been cultivated in the Middle East and India for thousands of years. During the Roman Empire, it was introduced throughout Europe.
The pomegranate has been used as a symbol of fertility, youth and beauty throughout history. It is mentioned in the Bible, Koran and Torah.
The pomegranate is a sweet and tart fruit containing hundreds of tiny, edible seeds. When ripe, the bright red color indicates that the fruit is at its peak of flavor and nutritional value. The pulp can be eaten fresh or used in cooking; most commonly it is used as a garnish on dishes such as salads and fish.
Avocados
Avocados are a superfood for kids because they’re rich in monounsaturated fat, which is good for your heart. They also contain potassium, vitamin E, and B6–all nutrients that can help your child stay healthy. Avocados are also a good source of fiber!
- The avocado is an excellent source of monounsaturated fat (the kind found in olive oil). This type of fat may help lower cholesterol levels by reducing LDL (“bad”) cholesterol and triglycerides.*
- Potassium helps maintain the body’s fluid balance, which helps prevent muscle cramps caused by exercise or heat exposure.* It also helps regulate blood pressure levels when combined with sodium restrictions such as those found during a low-sodium diet.*
Avocados are a good source of fiber, which can help promote digestive health.* Fiber also helps lower cholesterol levels by reducing LDL (“bad”) cholesterol and triglycerides.* A medium-sized avocado contains 15 grams of fiber; this is more than any other fruit. They’re also an excellent source of monounsaturated fat (the kind found in olive oil). This type of fat may help lower cholesterol levels by reducing LDL (“bad”) cholesterol and triglycerides.* Potassium helps maintain the body’s fluid balance, which helps prevent muscle cramps caused by exercise or heat exposure.* It also helps regulate blood pressure levels when combined with sodium restrictions such as those found during a low-sodium diet.*
Avocados are a good source of fiber, which can help promote digestive health.* Fiber also helps lower cholesterol levels by reducing LDL (“bad”) cholesterol and triglycerides.* A medium-sized avocado contains 15 grams of fiber; this is more than any other fruit. They’re also an excellent source of monounsaturated fat (the kind found in olive oil). This type of fat may help lower cholesterol levels by reducing LDL (“bad”) cholesterol and triglycerides.* Potassium helps maintain the body’s fluid balance, which helps prevent muscle cramps caused by exercise or heat exposure.* It also helps regulate blood pressure levels when combined with sodium restrictions such as those found during a low-sodium diet.*
Blackberries
Blackberries are a great source of vitamin C, manganese and potassium. They’re also high in fiber, which helps to keep your digestive system healthy.
Blackberries contain lots of antioxidants–vitamins A and C as well as flavonoids–which help to ward off free radicals that can cause cell damage or even cancer by stealing electrons from healthy cells (1).
They’re also rich in dietary fiber, which helps to keep your digestive system running smoothly. And they have a low glycemic index, so they won’t cause blood sugar levels to spike and then drop like sugary snacks will (2).
Raspberries contain a lot of fiber, which helps to keep your digestive system healthy and also makes it easier for food to pass through your body. They’re also high in vitamin C and antioxidants like ellagic acid, which help protect cells from damage (3).
One cup of blackberries contains only 60 calories, while raspberries have just 55 calories per cup. Both berries are low in fat and sodium, with no cholesterol or trans fat. They’re also rich in phytochemicals that can protect against heart disease and cancer (4).
Berries are also good sources of potassium, magnesium and manganese. And they contain small amounts of iron, zinc, copper and selenium (5).
Berries make a great snack because they’re so low in calories and fat. One cup of blueberries contains just 62 calories and 0 grams of fat, while raspberries have just 55 calories per cup.
Spinach
Spinach is a leafy green vegetable that’s high in vitamins A, B and C. It also contains iron and folate, which are important for your child’s growth and development.
Spinach is an excellent source of antioxidants that help to protect against cell damage caused by free radicals. This means spinach can help reduce the risk of cancer, heart disease and other illnesses related to aging or exposure to environmental factors such as pollution or cigarette smoke.
Spinach contains fiber–which helps lower cholesterol–as well as calcium (important for strong bones), magnesium (for healthy muscles) and potassium (good for blood pressure).
Lastly, spinach is rich in lutein, a carotenoid that helps protect the eyes from age-related vision loss.
The best way to get the most out of spinach is to eat it raw. Cooking leaches vitamins and minerals from vegetables, so try eating spinach in salads, sandwiches or as a side dish with other healthy ingredients like low-fat cheese and lean meats.
You can also steam it lightly or add it to soups. Avoid boiling spinach, which will cause the leaves to lose their bright green color and become mushy.
Blueberries
Blueberries are a great source of vitamin C, fiber and antioxidants. They’re also low in calories and have a very low glycemic index (the rate at which your blood sugar levels rise after eating). All this means that blueberries can help lower blood pressure, prevent cancer and improve your overall health.
To make sure you get the most out of these berries at breakfast time try adding them to pancakes or muffins! You could even use them as an ingredient in smoothies – just remember not to add any other fruits as this will change their nutritional profile
. If you want to make your own pancakes, try this recipe: 1 cup flour 1 tsp baking powder 2 tbsp sugar (or honey) 1 tsp vanilla extract
1 egg 2 tbsp milk 1/4 cup blueberries (fresh or frozen)
Mix together the flour, baking powder, sugar and vanilla extract in a large bowl until well combined. In another bowl beat together the egg and milk. Add this mixture to dry ingredients and stir until just combined. Gently fold in blueberries by hand. Heat a non-stick pan over medium heat and spray with oil before adding batter (about 1/2 cup per pancake). Cook until bubbles form on top then flip over and cook for another 2 minutes or so (until golden brown).
Lentils
Lentils are a great source of protein and fiber, which makes them an excellent addition to any child’s diet. They can be used in soups, stews, salads and more. A single serving of lentils provides your child with about 15% of her daily fiber needs–a nutrient that helps keep blood sugar levels stable and ensures she stays satisfied between meals. Lentils also provide iron (another important mineral) and magnesium (which promotes healthy bones).
Lentils are good for your heart because they’re packed with soluble fiber–the kind that dissolves in water to lower cholesterol levels by reducing fat absorption within the intestine.
Lentils are also rich in folate, which helps prevent birth defects. Folate is especially important for pregnant women because it prevents neural tube defects such as spina bifida and anencephaly.
Walnuts
Walnuts are a great way to incorporate more omega-3 fatty acids into your child’s diet. The nuts contain the highest amount of this healthy fat compared with any other nut or seed, which has been shown to help prevent heart disease and improve brain function. Walnuts also contain antioxidants and fiber, both important for a child’s growth and development. They’re also rich in protein and vitamin E, which helps keep skin healthy as well as decrease inflammation in the body (and therefore reduce symptoms such as asthma).
So how can you get your child to eat nuts? There are several great ways: – Sprinkle walnuts on their breakfast cereal or yogurt, or add them to oatmeal or a smoothie. – Replace half of the chocolate chips in cookies with chopped walnuts (or use all walnuts if they’re allergic to chocolate).
– Mix chopped walnuts into brownies or other desserts. – Sprinkle walnuts on top of salads and cooked vegetables like broccoli, carrots and beets.
– Make a trail mix with almonds, peanuts and walnuts. – Add chopped walnuts to chicken or fish dishes.
Brown Rice
Brown rice is a good source of fiber, manganese, selenium and magnesium. It is also low in fat and high in protein. Brown rice contains thiamine (vitamin B1), niacin (vitamin B3), riboflavin (vitamin B2) and folate which are essential nutrients for good health.
Brown rice has been found to be helpful in reducing cholesterol levels as it lowers the bad cholesterol level while increasing the good cholesterol level in your body thereby making it an excellent choice for heart patients too!
Brown rice is also good for weight control as it helps you feel full for a longer period of time and reduces your appetite. It also has a low glycemic index which means that the blood sugar levels don not increase drastically after eating brown rice.
Brown rice is an excellent choice for people who are looking to lose weight as it is high in fiber which helps you feel full for a longer period of time and reduces your appetite. It also has a low glycemic index which means that the blood sugar levels don not increase drastically after eating brown rice.
Brown rice is an excellent choice for people who are looking to lose weight as it is high in fiber which helps you feel full for a longer period of time and reduces your appetite. It also has a low glycemic index which means that the blood sugar levels don not increase drastically after eating brown rice