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Top 5 superfoods for children

Arief Salim

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June 28, 2022

• Healthy living
• Nutrition

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Not all foods are created equal. Some foods are arguably healthier than others. And when you are trying to plan meals for a growing family, eating nutritional, quality and affordable foods should be a priority. Also, you probably have come across the word “superfoods” and have heard about the health benefits these “superfoods” provide.

There are no fixed criteria as to what defines a superfood. That being said, these are foods that contain lots of nutrients offering antioxidants, vitamins and minerals your body needs to survive and thrive. Moreover, these foods can decrease the risk of many chronic diseases, thus enabling you to lead a better quality of life. There have been some attempts to define what a “superfood” is. Oxford Dictionary, for instance, defines a superfood as “a nutrient-rich food considered to be especially beneficial for health and well-being.”

Top 5 superfoods for the family

We have compiled a list of top 5 superfoods for your family to lead a better and healthier life.

#1: Cinnamon

Besides enhancing the flavour of sweet treats, cinnamon is rich in antioxidants and has been linked to reduced blood sugar and cholesterol. Furthermore, cinnamon can improve nausea and PMS symptoms and reduce inflammation.

Add a dash of cinnamon over yogurt or smoothie to enhance the nutritional value of your healthy breakfast to benefit from this delicious spice.

#2: Sweet Potatoes

Sweet potato offers carbohydrates, potassium, vitamin C, folate, fiber, and carotenoids, substances that your body can tap on to make vitamin A and combat disease. Sweet potatoes taste delicious whether they are eaten warm or cold as well, and they are a great addition to salads.

#3: Berries

Berries are a nutritional treasure trove of vitamins, minerals, fiber and antioxidants. As berries are rich in antioxidants, they are linked to a reduced risk of heart disease, cancer and other inflammatory conditions. Berries are versatile in their health benefits, as you can use berries to treat digestive and immune-related disorders as well. Examples of common berries include raspberries, blueberries, blackberries, cranberries and strawberries.

#4: Dark Green Leafy Vegetables

Dark, green leafy vegetables or DGLVs are a rich-filled source of nutrients such as folate, zinc, calcium, iron, magnesium, vitamin C and fiber. These vegetables could decrease your risk of chronic illnesses such as heart disease and type 2 diabetes. Moreover, they also are rich in anti-inflammatory compounds called carotenoids that could act as a safeguard against some kinds of cancer. Examples of DGLVs include kale, spinach swiss chard and collard greens. If your kiddos do not like the bitter taste of some DGLVs, mix them in smoothies, stir-fries and even curries for a more creative culinary feast!

#5: Green Tea

Hailing from China, green tea is a lightly caffeinated beverage with various medicinal benefits. Green tea contains high amounts of antioxidants and polyphenolic compounds which have strong anti-inflammatory effects. For instance, one of the most prevalent antioxidants in green tea is the catechin epigallocatechin gallate or EGCG. EGCG is likely the reason why green tea can reduce the chances of getting chronic diseases including heart disease, diabetes and cancer.

Eating healthily is not a one-off event. Rather, healthy eating is a long-term habit and lifestyle that needs to be cultivated from the heart of your home. By eating healthy superfoods like these five mentioned here, your family’s health would hopefully improve.

References

R. Link, “Top 25 superfoods to get into your Diet,” Dr. Axe, 30-Aug-2021. [Online]. Available: https://draxe.com/nutrition/what-are-superfoods/. [Accessed: 28-Jun-2022].

“Super Foods for kids (and adults),” FamilyEducation, 15-Mar-2006. [Online]. Available: https://www.familyeducation.com/life/general-nutrition/super-foods-kids-adults. [Accessed: 28-Jun-2022].