Building Strong Bones: 5 superfoods to include in your kids’ diet

We have all heard or read of the term superfoods. But few understand what the term means, what it entails, or its importance in one’s daily diet, especially growing children. The term “superfood” is a marketing term used for foods claimed to have exceptional nutrient density and provide health benefits beyond basic nutrition. While the term isn’t officially recognized by nutritionists, many foods commonly referred to as superfoods pack a powerful punch of vitamins, minerals, antioxidants, and other beneficial compounds. These foods have certain key characteristics that set them apart.

High in nutrients: Superfoods are packed with essential vitamins, minerals, and antioxidants that our bodies need for optimal health. These nutrients can help boost the immune system, fight inflammation, protect against chronic diseases, and even improve cognitive function.

Low in calories: Most superfoods are relatively low in calories, making them a great choice for people who are watching their weight or trying to eat a healthy diet.

Plant-based: While some superfoods like eggs and oily fish exist, the majority are plant-based. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Superfoods are nutrient-packed foods that offer a variety of health benefits, and they’re especially important for kids who are growing and developing. Here are some reasons why kids should eat superfoods:

Boost growth and development: Superfoods are loaded with essential vitamins, minerals, and antioxidants that are crucial for kids’ healthy growth and development. For example, berries are rich in antioxidants that protect cells from damage, while leafy greens are packed with calcium and iron for strong bones and teeth.

Leafy greens: Support brain health: Some superfoods, like salmon and nuts, are rich in omega-3 fatty acids, which are essential for brain development and function. Omega-3s can help improve memory, concentration, and learning.

Enhance immunity: Superfoods are often high in vitamin C and other nutrients that help boost the immune system and fight off infections. This is especially important for kids who are more prone to getting sick.

Increase energy levels: Superfoods are naturally energizing and can help kids stay active throughout the day. For example, whole grains are a good source of complex carbohydrates that provide sustained energy, while fruits and vegetables are packed with natural sugars that give kids a quick burst of energy.

Develop healthy eating habits: Introducing superfoods to kids early on can help them develop healthy eating habits that will last a lifetime. When kids learn to enjoy the taste and nutritional benefits of superfoods, they’re more likely to make healthy choices as they get older.

Building strong bones in childhood is crucial for lifelong health, and these five superfoods can be powerful allies in your child’s bone-building journey:

·         Milk and yogurt are classic calcium champions, packing a one-two punch of calcium and vitamin D, essential for absorption. Aim for 2-3 servings of low-fat dairy daily for younger kids and 4 servings for older ones.

·         Broccoli, kale, spinach, and collard greens are loaded with calcium, vitamin K (aids calcium absorption), and vitamin C (important for collagen production in bones). Sneak them into smoothies, soups, or omelets.

·         Salmon is rich in vitamin D and omega-3 fatty acids, which promote bone mineralization and reduce inflammation. Aim for two to three servings per week, grilled, baked, or in salmon patties.

·         Almonds, walnuts, and chia seeds are treasure troves of calcium, magnesium, and protein, all essential for bone health. Sprinkle them on cereal, yogurt, or salads, or make homemade nut butter.

·         Many breakfast cereals, orange juice, and plant-based milks are fortified with calcium and vitamin D. Look for brands with at least 20% of the daily value per serving.

Remember, variety is key! A balanced diet rich in these superfoods along with other healthy choices like fruits, whole grains, and lean protein will provide the best foundation for strong, healthy bones in your growing child.

A word of caution: Always consult a doctor before modifying your child’s diet.