7 superfoods for your child
Here are seven nutrient-packed superfoods that should be a part of your child’s diet.
1. Oatmeal: Research shows that kids who eat oatmeal are better able to concentrate and pay attention in school. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy.
2. Spinach: Spinach is an excellent source of iron, calcium, folic acid, and vitamins A and C — all great for growing bones and brains. It has a mild flavour and gets cooked very fast. Add some spinach to hot soups or toss it in tomato sauce and tuck it in a frankie.
3. Sweet potatoes: A great source of nutrition, sweet potatoes contain potassium, vitamin C, fiber, folate, vitamin A, calcium and iron, to name a few. You can replace potatoes with sweet potatoes in several recipes. They can be mashed, grilled, roasted or made into a delicious sweet casserole.
4. Berries: Blueberries, strawberries and raspberries contain potassium, vitamin C, fiber, carbohydrates and antioxidants. Moreover, they come with very little fat and no cholesterol. Since berries are sweet, your child will probably enjoy the taste. Add berries to oatmeal, yogurt and whole grain cereals to provide an extra vitamin kick.
5. Egg: The high protein content in egg makes it a superfood. Besides protein, eggs are full of more than a dozen necessary vitamins and minerals, and contain a huge concentration of choline — a nutrient vital for brain development in young children. You can cook either scrambled or fried eggs.
6. Yogurt: Rich in calcium and a good source of protein, yogurt helps build strong bones and teeth. It may also aid digestion and fight bad bacteria in the gut. Serving yogurt with fresh fruit is a good option.
7. Basil: This herb is packed with antioxidants, vitamins A, C, and K as well as iron, potassium, and calcium and can help improve digestion. Some research shows that basil may even ease headaches. The next time you cook pasta, grind some basil and mix it in the sauce. That way, the green flecks will be hidden from the kid’s sight and yet make it to his/her diet