As a mother, you always worry what diet your child must eat for a steady and healthy growth. The only question that occupies your mind is whether your child is eating healthy or not.
You always think which foods can provide him the needed nutrients. Which ones are rich in protein? What food types can fulfil his vitamin needs? The list just goes on. Well, it would be really hard if you set out to select food carefully. But, your work can be eased out a bit, if you can provide your child with the following Super-Foods.
These have been tagged as Super-Foods because they are decked with nutrients that have extensive health benefits. It’s not that you have to stick to these foods only; you just have to ensure that your child’s diet isn’t devoid of any of these. Have a look:
1. Oats
These whole grains have a very mild taste and are very helpful in preventing blood sugar spikes and crashes. Other than that, oats keep your stomach full for longer and aid the body in getting rid of bad cholesterol. They are even rich in the fibre content. Prepare them in milk and for added flavours, you can add slices of fruits like banana, strawberries etc.
2. Salmon
It’s a cold water fish which contains healthy fats called omega-3 fatty acids which helps in lowering heart disease risk. These nutrients improve mood and also avert memory loss.
3. Spinach
This leafy vegetable is one great source of essential nutrients such as iron, folic acid, calcium and vitamins A and C. These nutrients encourage brain and bone development in kids.
4. Sweet Potatoes
They are decked with vitamins B, C, and E along with potassium, calcium and iron. Sweet potatoes even contain complex carbohydrates and fibre, all of which aids in proper digestion.
5. Yogurt
It’s rich in calcium and protein, which helps in building strong bones and teeth. It even boosts digestion and fights bad bacteria found in stomach.
6. Green veggies
All the green veggies are rich sources of folic acid and zinc along with certain vitamin types. They help in boosting immunity in kids.
7. Cruciferous veggies
These include cauliflower, cabbage, broccoli, red cabbage. All of them are great immunity boosters.
8. Colourful veggies
Along with green veggies, encourage your child to eat some colourful veggies too like red and yellow pepper, tomatoes, carrots, beetroots etc. They are rich sources of antioxidants and help in various body functions.
9. Whole grains
Don’t just stick to regular flours like that of wheat or jowar, let your child get the benefits of multi-grains too as they are packed with fibre and protein.
10. Garlic & onions
They are associated with creating bad breath in oral cavity, however; garlic and onions help in fighting the H.pylori bacteria found in the stomach. It causes the H.pylori infection in the stomach which is very common in India. Do encourage your child to have moderate amount of garlic and onions.
11. Berries
Strawberries, blueberries, mulberries and all the other berries are rich sources of fibre and various other nutrients. They don’t just taste great but have many other hidden benefits.
12. Egg
It is known as the storehouse of various vitamins, minerals and essential nutrients. The egg yolk is a great source of protein and antioxidants. Eating it in any form (boiled, scrambled or any other preparation mode) proves beneficial for your child.
13. Nuts
They too are rich sources of protein, fats and many vital nutrients needed for a sound development of your child. You can choose from the many variants as pistachios, cashew nuts, walnuts, raisins, dates, etc.
If you can include these 13 Super Foods in your child’s everyday diet alongside other necessary food items, you will never have to worry about his health and growth!