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Top 5 Superfoods For Your Growing Children

Tuesday, March 28, 2017-Goh Kai En

A nutritious meal made of whole foods is always essential for your children especially when they’re developing physically, and sufficient intakes of nutrients are required.

Turning the kitchen into a battlefield while preparing our children a meal is not necessary. Instead, opt for simple yet healthy superfoods to cook up a scrumdiddlyumtious meal for your little champions!

1. Avocados

There has always been a misconception that we should stay away from fats because they either – needless to say – make us grow fatter or it may lead to a heart disease. However, that's not entirely true! High intake of carbohydrate and sugar makes you fat.

Children need certain fats to grow and develop. By fats, I mean healthy fats of course.

Avocados are loaded with healthy fats known as monounsaturated fatty acids that not only helps your little one's tummy to feel satisfied faster, but it also contains abundant of micronutrients - basically most of the vitamins, minerals, and antioxidants your child needs.

What can you make out of these beauties? Simple! Mash up an avocado with a splash of lemon juice, salt and pepper and voila – a dip or spread for toasts, crackers or any desired base.

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2. Salmon

Rich in Omega-3 fatty acids, salmon has shown to improve cognitive function in infants and children. If you're concerned about the mercury levels in a salmon fish, fret not! FDA is consistently rating it as one of the five types of fish lowest in mercury levels. Benefits? Well, consuming salmon can help fight inflammation and is of course a great source of protein, potassium, and vitamin B.

Cooking tip: Season your freshly purchased salmon with salt, pepper, and herbs of your choice. Place the salmon, skin side down on a baking tray. Preheat oven and bake for 25-30 minutes at 120℃. Serve with desired vegetables, rice or bread on the side. Couldn't get easier than that!

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3. Mangoes

Does your little one have a sweet tooth? (Hard to say no, am I right or am I right?) No doubt this sweet tropical fruit is a healthy substitute for your child's constant cravings of sweet treats! Mangoes are rich in potassium and fibre which aid in regulating bowel movement. Further, mangoes have relatively high properties in micronutrients – vitamin A, vitamin B6, vitamin C, magnesium, copper and antioxidants that prevents and fights cancer.

Simple-dimple way to up your mango ante: Whip up a refreshing mango-banana smoothie with frozen cubed mangoes, a banana and milk. Your kids will definitely want more of those lip-smacking smoothies!

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Photo source: Rosemary Farm

4. Eggs

We all know well enough that eggs have done us good justice for generations – not to mention eggs are an essentialingredient to have it in our kitchen. Eggs are needless to say superbly versatile. The variety of cooking methods are endless!

Do not be fooled by the rumour, “Egg yolks are cholesterol-rich and is bad for health”. Time to bust the cholesterol myth: Not only are eggs loaded with protein, the yolk contains iron, vitamin A and B2, high in folate, as well as lutein and zeaxanthin that aids vision and brain health. So make sure your kids are eating eggs as a whole! It's all good for your little champion's growth!

If you’d like to jazz up your egg dish, try baking those eggs with diced mushrooms, tomato puree, and veggies of your choice!

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Photo source: Vitacost

5. Raw cocoa powder

Cocoa is fantastic for your child's health! No, I'm not talking about chocolate drinks or chocolate milk powders or formulas. Like other sugar-sweetened beverages, chocolate milk is okay as a special treat but shouldn't be a regular part of your child's diet. Here, I am specifically recommending you whip up a healthy snack with unsweetened cocoa powder. 

Nutritional facts: Raw cocoa powder is a mood booster and it is rich in antioxidants; more than green tea. Cocoa powder contains more than 700 protective compounds that is beneficial for your child's immune system. In which of course, strengthens your child's health defence system and will be less likely to fall sick.

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Know any other superfoods that your children enjoy? Or perhaps some kid-friendly recipes? Let us know in the comment box below! 





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