5 Super foods for your super kid

  • By Dr. Shalini Kapoor

The best way to provide a healthy diet for your kids, is to include the immunity building, essential nutrients into your daily diet, which promote growth and are good for general wellbeing.

Antioxidant rich asparagus

Asparagus has a long history. The Greeks used it to cure toothaches, while the Romans protected their asparagus gardens with high walls. This is a super food as it is enriched with antioxidant-glutathione, an element that supports the detoxification process carried out by the liver. Today’s kids are exposed to lots of processed and junk food; and to keep their body healthy and infection free, natural detoxification is very important. Asparagus is also rich in fiber and keeps the circulatory and digestive system clean, by washing out the toxins. Roasted asparagus with a Parmesan cheese topping is a truly yummy snack for your kids.

Fiber rich cauliflower

The cauliflower found its origins in Asia and moved to Turkey, Italy and then to North America, during the 1800s. This food is rich in multiple nutrients but it’s most important component, is fiber, which greatly aids the digestion process. Cauliflower is a cruciferous vegetable that can provide almost half the fiber you need in your daily diet. A chemical called sulforaphane, present in cauliflower, protects the stomach lining and reduces stomachaches and tummy upsets, that are so common in young kids. To make it interesting, apart from serving it as a veggie and using it in soups, you can serve the cauliflower as a snack, by roasting it, and presenting it with a dip.

Protective blueberries

Blueberries are native to North America and evidence suggests, that the Native Americans ate these, not only for the sweet taste, but also used the roots and leaves for their therapeutic value. No list of super foods can be complete without blueberries, as they are stocked with fiber, potassium, bioflavonoids, phytonutrient and many more essential nutrients that protect the healthy cells in the body from damage. Blueberries are also recommended for good vision. Children love to eat them, as they are sweet so you can make a more nutritional dish out of these, by adding oatmeal or yogurt, or then, really give it a twist, by adding bananas and peaches and making a nice fruit smoothie.

Avocado with good fat

Also termed as the Alligator Pear, this Jamaican fruit belongs to berry family. Avocado is easy to digest and creamy. It is also a good source of mono-unsaturated fat or the good fat, and this is what makes it an essential ingredient of any super food list. The presence of mono-unsaturated fats in the body in an adequate amount, ensures the proper development of the body and the correct absorption of the fat-soluble nutrients. This fruit also contains potassium, which is good for the heart. Kids love to eat the creamy avocado, so you can serve avocado cubes with a squeeze of lemon, corn chips and cilantro.

Protein packed peas

This super food is fun to eat. Peas are rich in proteins and help to maintain the blood sugar levels. These balance the emotional and physical state of young, growing kids and prevent diabetes. You can let the kids eat them directly from the pods, or use them in soups and salads.


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