Learn the kind of foods that your kids should be eating. Check out the article we found over at Top 10 Home Remedies.
A nutritious and balanced diet is one of the most important things for a growing child. Children have high energy and nutrient needs that are different from that of adults. During the growing stage, the body needs specific vitamins and minerals for proper development.
Busy lifestyles make it difficult for many parents to find time to prepare healthy meals. But fast food and many ready-made meals do not provide the essential nutrients that children need and often have high fat and sugar content that contributes to the obesity problem among youth.
Here are the top superfoods for growing children.
1. Eggs
Eggs are great for growing kids, mainly because of their high protein content. Protein is highly essential for growing children.
Eggs are also rich in B vitamins that play an important role in brain development and functioning. Plus, eggs have omega-3 fatty acids, vitamin D, folate, zinc, iron and selenium.
Eggs can be cooked in many ways like scrambled, fried, hard boiled and as an omelet including various meats and vegetables that you may have on hand. Serve one to two eggs for breakfast, several times a week. This will provide sustained energy so that your child remains energetic throughout the day.
2. Broccoli
Broccoli is one of the best vegetable sources of calcium, a very important nutrient for growing children as it helps foster peak eyesight and ward off cell damage.
This healthy vegetable is also loaded with fiber, which is very essential for growing children. Other key nutrients in broccoli are iron, magnesium, phosphorus, potassium, zinc and folic acid. It is also a good source of B vitamins, which aid digestion and improve the functioning of the nervous system.
Give your growing child broccoli daily. It is best if broccoli is eaten raw, juiced or lightly steamed to get maximum nourishment. If your child does not like plain broccoli, you can try putting it in soup or casseroles.
3. Blueberries
Blueberries are delicious and super healthy for growing children. These tiny berries have excellent nutritional value. Blueberries are one of the best antioxidant-rich foods that help protect the body from harmful toxins.
Also, blueberries have anti-diarrheal, antiviral and antibacterial properties. The high amount of manganese in blueberries keeps the bones strong, and the high vitamin C content supports the immune system. Plus, blueberries have fiber, folate, iron, magnesium and B vitamins.
Since blueberries are sweet and tasty, most children like to eat them. You can add berries to oatmeal, yogurt and whole grain cereals.
4. Sweet Potatoes
Sweet potatoes are ranked as one of the most nutritious vegetables available. They are very rich in beta carotene and other carotenoids that are essential for eyesight. Also, they are a good source of vitamins A, C and E, potassium, folate, calcium, iron and fiber.
Most children like the taste of sweet potatoes. You can serve them boiled, grilled or as baked sweet potato dishes. You can also deep fry sweet potato slices and serve them as a substitute for unhealthy potato chips.
5. Oats
To give your children the much needed energy for the day ahead, oats are considered one of the best breakfast foods.
Research shows that kids who eat oats for breakfast can concentrate better and pay more attention in school compared to those who do not.
Oats contain important nutrients like vitamins B and E, potassium and zinc that help brain development and functioning. Oats are also a good source of soluble and insoluble fiber that will help children stay full longer.
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Read full article: Top 10 Superfoods for Growing Children
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