In today’s world, it is quite difficult to serve healthy eating to your child. Unfortunately, due to the many stresses of life, parents feel difficult to feeding quality and quantity nutrients to their kids. That’s why it becomes crucial to feed some multivitamin rich foods for kids. Actually, these food items are whole foods, which are not refined, preserved or processed. These foods items are utmost important for kids to develop healthy bodies and minds. The key factor is to begin feeding healthy foods at an early age so that kids can enjoy the taste of such multivitamin rich healthy foods. Anyhow, it is never too late to begin today. Here are top 11 multivitamin rich foods that are best for kids.
Organic alfalfa greens
Usually, alfalfa is classified as a grass, but actually it belongs to the legume family i.e. beans and peas. It is well known for its great root system because it can grow to the 100 feet depth where untapped nutrient rich soil is available. Alfalfa is rich in beneficial minerals, vitamins, digestive enzymes and amino acids because of its extensive root system. Organic alfalfa is bursting with all vital minerals like phosphorus, potassium, calcium, chlorine. Sodium, magnesium, sulfur, copper, cobalt, molybdenum, zinc, boron, and manganese, and vitamins A, B1, B2, B6, B12, C, D, K, U, pantothenic acid, niacin, biotin, folic acid and inocitole. It helps in improving liver functions and strengthening immune system. Alfalfa is also beneficial for seniors as it provides relief from arthritis.
Whole grains are rich with fiber that’s why they are known as natural cleanser. In fact, whole grains are known as one of the best foods for kids. They also provide carbohydrates and protein required in kids to stay energetic and active. Whole grain foods include popcorn, whole grain corn, oatmeal, whole rye, brown rice, triticale, millet, bulgur, wild rice, whole grain barley, buckwheat, sorghum, quinoa, 100% whole wheat flour, etc. whole grains are also rich in vitamin B, vitamin E and minerals.
Whole grains are widely available in the market in different variations. You can easily incorporate whole grains into your diet by simply replacing regular bread with multi grains, whole wheat and oats.
Usually, kids hate broccoli. It is quite difficult to encourage kids to eat broccoli, but it is worth to give a try. It is a great source of calcium and other nutrients like potassium, B vitamins and beta carotene that is best for every growing kid. You should make an early feeding habit for broccoli to your kids because some kids like to eat steamed broccoli. In case they won’t, then you can try some tempting recipes to make broccoli exotic. For instance, puree broccoli into the tomato sauce of pasta or melt grated low fat cheese on the top of the broccoli. Truly! Broccoli is a super food that is loaded with nutrients and disease fighting chemicals.
It is quite difficult to convince picky eaters for eating tuna and salmon. Therefore, you can go for nuts like walnuts, flax seed and almonds that are rich in omega 3 fatty acids. You can mix flaxseed oil in smoothies and flaxseed meal in the pancake better so that kids can easily consume it. Sunflower seeds are favorite among kids and they are rich source of iron, magnesium, vitamin E, folate, phosphorous, zinc and fiber. Sunflower seeds are also great source of good fats like monounsaturated fats and polyunsaturated fats. Other types of nuts such as walnuts, macadamia nuts, almonds, peanuts and Brazil nuts are also rich with omega 3 fatty acids. You can easily include nuts in cookies or cupcakes, if your kids don’t like to eat handful of nuts.
Vegetables and fruits
Vegetables and fruits are very important in the dietary chart of a kid. There are numerous merits of eating fruits and vegetables. A variety of vegetables should be considered that must include broccoli, spinach, carrots, celery, asparagus, and red peppers. You can dip vegetables in low fat and sugar free vegetable dip so that kids love to eat them. Fruits like kiwi, apples, blueberries, oranges and cantaloupe are rich in vitamins and minerals and healthy for kids. There is one more option available for you i.e. dried fruits that have high iron. Dry fruits help in boosting mental alertness and energy.
Fish: tuna and salmon
Fish is a well known source of omega 3 fatty acids. Fish like salmon, tuna, mackerel, etc. are incredibly fantabulous for heart health and brain development. But, it is a little bit difficult to sell it with kids. In case, you are successful in convincing your kids to eat twice a week then it is a great thing. According to several studies, those kids who get regular dosage of omega 3 fats have higher IQ level. Lack of omega 3 fats can cause vision or nerve problem in kids. You can serve tuna with whole grain bread, a piece of romaine lettuce and of course, low fat mayonnaise. Kids will love it!
Almond, cashew or peanut butter is an excellent source of healthy fats and proteins, but few people have allergies from peanut, other can take its advantages. You should go for the natural butters that contain only nuts and salt. In the food processor, you can make your own nut butters. It is a popular choice among kids. You can serve peanut butter with sandwiches or it can be served as dip for fruits like bananas, apples and vegetables like celery. It is highly recommended to go only for natural butter that has only two ingredients: the nuts and salt, if desired.
Eggs are a great source of vitamin B, vitamin E, zinc and protein. Eggs are also rich in choline that is essential for producing neurotransmitter acetylcholine by the human body. Eggs are also a good source of omega 3 fats. There are specific omega 3 eggs that contain around 350 mg of omega 3 fatty acid whilst a regular egg has 63 mg omega 3 fats. Omega 3 fats have a very positive impact in improving skin, brain function and mood in kids as well as prevent allergies. Often there is a deficiency of omega 3 fats in kids suffering from Attention Deficit Disorder. Other signs of its deficiency include brittle nails, allergies, asthma, eczema or dry skin patches and poor digestion. Therefore, you can easily add eggs to the daily servings of your kids.
Yogurt is an excellent source of calcium and protein for your kids. In fact, a cup of yogurt contains 447 mg of calcium and 13 grams of protein. Now, yogurt can be found in dairy product shops with acidophilus that is a good bacteria. It helps in promoting healthy digestion as well as proper immune system functioning. Calcium rich foods like yogurt helps staying more active and make bones and teeth stronger. Calcium rich breakfast also contributes in the positive behavior and learning among kids. Yogurt rich in live and active cultures should be selected to improve the digestive system of kids. You can mix fruits and some honey in plain yogurt to make it delicious for kids as well as healthy. There are some yummy flavored yogurts available in the market but they are high in sugar. Therefore, look for the brand that is less in sugar.
Berries, especially blueberries are the sweetest way to get antioxidants without adding refined sugar. According to USDA Human Nutrition Center (HNRCA) researchers, blueberries stand at the first rank in the test taken between 40 fresh fruits and vegetables for antioxidant activity. Antioxidants are helpful in neutralizing harmful by-products like free radicals that can cause cancer and several other age related diseases. You can serve it in the breakfast shake, or as the topping on yogurt or cereals. Fruits rich in antioxidants also help in improving brain function and memory. Berries like blueberries and strawberries are quite effective on improving concentration power, short term memory loss problem and coordination among kids. Even they are known as the perfect super food for kids that are loaded with vitamin C, vitamin K and antioxidants.
Avocado is a creamy vegetable or fruit that is a terrific source of monounsaturated fat known as good fat. It is also rich in vitamin A, vitamin C, vitamin E and potassium. They contain antioxidants and folate. Regular consumption of avocados is utmost beneficial for the kids. It has 30 percent more potassium than a banana that prevents circulatory diseases and regulates blood pressure. It can be served instead of cream cheese or mayonnaise for kids. Avocado is also rich in fiber. Even a one-fifth piece of avocado has two grams of dietary fiber that is quite beneficial against constipation (common among kids). Vitamin B6 is essential for proper functioning of immune system and nervous system as well as for red blood cell metabolism. Avocado is also a good source of vitamin B6 and vitamin K.