Top Superfoods for Kids

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Getting a child to eat healthy in the modern world is a challenge many parents find extremely difficult. Bombarded by ads for a tasty snack filled with artificial flavors and processed sugar, children are conditioned from a young age that it is acceptable to stuff their faces with junk food.

Any parent who tried them to eat an apple instead of a bag of chips knows what an uphill battle that it. Unfortunately, many parents find this constant struggle overwhelming and simply give up, letting their children eat at McDonald’s and other fast food. This has led to a worldwide obesity epidemic.

Installing healthy eating habits in our kids is one of the most important jobs we have as parents. It is also one of the hardest ones. That doesn’t mean we should give up, though. This habit will stay with them for the rest of their life and set up the foundation for their future health. Below we have made a list of some of the superfoods our children should be eating regularly. Each one of them is packed with healthy nutrients their bodies need to sustain growth.

Superfoods are nutrient-dense, but more importantly, they can be consumed either fresh or with minimal processing. This ensures that all their nutrients are intact once we eat them. It also means that no harmful ingredients have been added in the processing. An apple is a perfect snack, but if you deep-fry it, the amount of fats added will cancel all its benefits and you will destroy almost all nutrients in it.


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The benefits of omega-3 fatty acids have been proven a long time ago and salmon is one of the best natural sources we have. Not only it contains a lot of them, but it is very easy for our body to absorb it from seafood. Salmo also contains far less saturated fats compared to red meat, so it is a great replacement for it. The best way to prepare salmon is grilling, but not all kids will like it. We suggest using it in tacos and burritos to mask the fishy taste not everyone enjoys.

“Make your own fish fingers,” says chef and renowned author Jennifer Iserloh. “Choose wild salmon to reduce your child’s exposure to toxic substances such as PCBs and mercury. Adults enjoy these lightly crumbed strips too.”


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Almost all berries are an excellent source of vitamin C and manganese, along with other nutrients they contain. Blueberries are especially valued for the content of these valuable minerals and vitamins. Freshly picked blueberries are an excellent treat, suited for children of all ages. Little kids especially love them, because they are small and sweet. Even frozen, they can be tasty. During winter months, when the fresh ones are too expensive, throw some frozen ones in smoothies or cereals for your children.

“I make a purple puree filled with blueberries and spinach that I add to tacos, burgers, pancakes, cookies, and brownies,” recommends Missy Chase Lapine, author of The Sneaky Chef: Simple Strategies for Hiding Healthy Food in Kids’ Favorite Meals. “Wild, organic, frozen blueberries are one of the most versatile nutrient-rich foods you can disguise in dishes.”

Chia Seeds

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Another excellent source of omega-3 fatty acids, but this time plant-based. Chia seeds contain large amounts of these beneficial acids, together with iron and calcium. All of these three ingredients make them an excellent superfood for kids, who need all three in large quantities for proper development. For kids allergic to eggs, chia seeds are a great substitute. They can be added to all sorts of dishes to improve them, like yogurt, smoothies, oatmeal, and others.


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Appels are often neglected due to the affordability of more popular fruits, like bananas and oranges. However, they should be present in everyone’s diet, not just children. They are a perfect snack since they aren’t filled with artificial flavors or processed sugar. Instead, they are packed with vitamin C, fibers, and antioxidants. And you know how they say, an apple a day keeps the doctor away.


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Kale is a veritable treasure trove of nutrients, namely calcium, vitamins A and K. The trouble is that it is best consumed raw, with all its goodies undamaged by the cooking process and raw kale can taste bitter. Not many children will enjoy that taste, so some steps must be taken before you convince them to eat it.

The simplest way is light sautéing, which will preserve the nutrients while eliminating the bitterness. It can be then added to various stews or pasta sauce. It is a great way of adding some vegetables to your children’s meals. You can also serve it with some other fruit, which will mask its bitter taste or blend it in a smoothie.


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Due to an increased number of allergic kids, nuts have got somewhat of a bad reputation in recent years. However, if there are no medical reasons for your children not to eat it, they are one of the best superfoods you can find. Nuts are a great source of protein and are very tasty.

Peanut butter is a staple in households across the country, but unfortunately, not everyone can enjoy it. Almonds can substitute peanuts for kids with allergies and provide almost the same benefits, albeit at a higher price. If you are buying peanut butter for your kids, make sure that you get products that have no added sugar or salt.


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Kids love cereals for breakfast, but every once and a while you should swap them out with a nice bowl of oatmeal. This whole grain has a mild taste and will help you fight bad cholesterol, more and more children are faced with. If your kids complain about the bland taste, you can always add some fruit to oatmeal, giving it some flavor.

“Serve oatmeal for breakfast,” says Chase Lapine. “The old-fashioned rolled oats, not the quick-cooking kind, because they offer more fiber and longer-lasting energy. Cook them in milk, rather than water, and top with blueberries for a well-balanced start to the day.”
We all want what’s best for our children. Starting from eating healthy foods to have good health to make sure they’re safe all the time.

Even if you don’t want to be an overprotective parent who will make their child unable to cope with the strains of adult life, you definitely need to know about your child’s whereabouts. So, you can use mspy to track your child’s current location and check their route history. This will help you know exactly where your child is at all times, even when they are out of view.