Top Six Kid And Toddler Superfoods

Top Six Kid And Toddler Superfoods

As all great physicians, parents, and baby books will tell you, kids need to eat their fruits and vegetables. Most everyone is aware that fruits and veggies are healthy and have awesome benefits. However, not everyone realizes just how many benefits fruits and vegetables can give to growing children. The right nutrients can strengthen kids and help them develop sturdy immune systems.

Here are the top six fruits and vegetables children need in their diet:

1. Oranges: One of the most loved fruits, oranges are packed with healthy vitamins. This citrus fruit is chocked full of vitamin C which is essential in helping children fight off bodily infections. The peel, which can be used as tasty zest in cooking, is packed with vitamin A which is an anti-oxidant that helps boost a healthy immunity. Additionally, oranges provide iron which helps the body keep anemia at bay.

2. Apples: Apples truly can keep the doctor away because the fiber inside of an apple binds itself to cholesterol. This prevents bad cholesterol from moving into the body’s arteries. Studies have shown that apples reduce the risk of cancer, diabetes and asthma. Additionally, red apples contain an antioxidant called quercetin. Other research points to the presence of Quercetin, a flavonoid which can help to boost and fortify the immune system by 10 percent. And since this fruit contains a lot of complex carbohydrates, which release sugar into your system slowly, apples help sustain children with long-lasting energy.

3. Sweet Potatoes: Sweet potatoes are among the most nutritious vegetables available and are packed with a multitude of vitamins (vitamin C, potassium, and fiber, with smaller amounts of vitamin B6, manganese, copper, and iron). They're also rich in complex carbohydrates and fiber, which keeps digestion moving along. Sweet Potatoes have a naturally sweet flavor and creamy texture making these vegetables appealing to babies and toddlers.

4. Kale: Kale has had a superfood reputation for a while, and the evidence behind it is only growing. With a high content of vitamin K, kale helps reduce the overall risk of developing or dying from cancer, according to the American Journal of Clinical Nutrition. It also contains a large amount of vitamins A and C, magnesium, and fiber, which is all linked to supporting a healthy immune system. Kale also has an abundance of calcium. It has more calcium than milk per calorie. And calcium is known for strengthening bones, among other benefits. Additionally, this leafy green is full of iron which, like oranges, helps prevent anemia while aiding in muscle and brain function. Since kids are usually impartial to anything green, blend kale up in fruit smoothies or make tasty kale chips.

5. Carrots: Although carrots are not usually thought of when listing superfood powerhouses, they should make the top of the list. They are rich in vitamins, minerals, fiber and antioxidants that are good for children’s health, eyesight, and skin. Carrots also help to prevent cancer and improve vision. Carrot skin is full of vitamin A which keeps the body’s cells healthy and functioning while also maintaining the growth of white blood cells. White blood cells must be present for the immune system to recognize and destroy infections.

6. Broccoli: Full of vitamins C, broccoli helps with iron absorption and minerals that can heal wounds quickly. Broccoli is also known to have cancer-fighting properties. Broccoli also contains folic acid which is also found in spinach, black beans, lentils, orange juice and romain lettuce. A Norwegian study recently documented that folic acid can play an important part in reducing the risk of developing autism when expectant mothers take a vitamin supplement before and during pregnancy. So mom’s should eat broccoli with their little one’s especially if another child is on the way. In order for children to grow up strong and healthy, they need to have a consistent diet of fruits and vegetables. And these six superfoods are ready to help your little ones thrive.  

Jessica Socheski loves writing about fitness, healthy living and great doctors. When she’s not experimenting with clean food in the kitchen, she can be found on Twitter.