November 20, 2017

Five Kid-Friendly Superfoods

Five Kid-Friendly Superfoods |

Getting your kids to eat healthy can be quite challenging when you’re up against the wide array of junk food available, loaded with unhealthy ingredients. Luckily, there are superfoods out there jam-packed with nutrients that are also incredibly delicious, so your kids just might love them! Here are five examples of how you can add them to your kids’ meals:

1. Tomatoes

The humble tomato has no fat, is low in cholesterol, and contains vitamins A, B1, B3, C, E, and K, along with minerals including folate, magnesium, phosphorus, and fiber. It also has flavonoids like lycopene and zeaxanthin, both with beneficial antioxidant properties.

Eating tomatoes may help you maintain your bone density and control your heart rate and blood pressure, amongst many other health benefits.

To incorporate tomatoes into your child’s diet, add them to sandwiches, omelets, soups or salads.

2. Avocados

A great source of monounsaturated (“good fats”), the avocado is rich in vitamins C, E, and K, along with various B-vitamins, plus fiber, folate, and potassium. It’s also low in sodium and fructose. Eating this fruit may help you keep your cholesterol levels in the normal range, and allow your body to efficiently absorb fat-soluble nutrients.

You can use ripe avocados to make healthy sweet treats like no-sugar ice creams, smoothies, and even pies.

3. Kale

Leafy greens are important for kids, so why not try kale? Along with containing vitamins A, C, and K, kale also has omega-fatty acids, phytonutrients, and antioxidants. It also happens to be a good source of iron, protein, and calcium, and has anti-inflammatory properties. Eating kale is beneficial to your stomach, liver, and immune system. It also aids in DNA cell repair and builds cell membranes in the brain.

You can add kale to soups and healthy green smoothies, or try to make simple and delicious kale chips for your kids to snack on.

4. Grass-Fed Beef

Unlike cows raised in concentrated animal feeding operations (CAFOs), where they may be treated inhumanely and are fed an unnatural diet of grains and additives, grass-fed cows are able to roam pastures and consume their natural diet.

Grass-fed beef is higher in vitamins B and E, unsaturated fat, and conjugated linoleic acid (CLA) content. It can help your children develop strong muscles and tissues since it contains calcium, magnesium, potassium, and protein. You can also expect a better omega-6 to omega-3 ratio.

Buy grass-fed beef from a local farmer or from certain food stores that specialize in organic and healthier food. You can use grass-fed beef to make your child’s favorite burger or meatballs.

5. Raw Milk

Most of the milk being sold today is pasteurized, and is therefore stripped of valuable vitamins and minerals. In contrast, raw milk is rich in vitamins and minerals like calcium, iron, magnesium, and phosphorus. It also contains healthy bacteria, digestive enzymes, raw fats, amino acids, growth factors, and proteins.

Substitute raw milk to thicken soups and smoothies, or even add it to baked goods. You can also send your kids to school with this drink instead of a sugary fruit juice.


About the Author

Ma. Josephine Unas writes for She is passionate about healthy eating and preparing meals that are nutritious and delicious. Right now, she is researching probiotics and the different foods in which you can find them.


  1. Although I’m not a huge fan of Kale (prefer spinach) all the others on the list are amazing examples of super duper foods. Thank you for including raw milk. Where I live it is costly but worth it. And my o my does it ever taste better. I think it was around $5 per litre last time I bought it (compared to $1.25/L for the pasteurised stuff). Also thank you for including grass fed beef which actually has omega-3 (just like salmon does) and has a ton of the b vitamins…

    Great list.

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