Food

MOST BEAUTIFUL FOOD FOR KIDS

Young boy putting a blueberry in his mouth.

We can raise more beautiful children, if we know how to feed them better. By “beautiful,” we mean healthy, strong, functioning especially well, and happy.

Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. But children, need different amounts of specific nutrients at different ages, as they grow and develop.

We’ve gathered a basket of 10 nutrient-dense foods that are particularly good for a growing child’s brain and immune system. While there are no surprises here, they are all foods you are likely to know and love, some new information about them might move you to serve them up a bit more often.

by Christine und David Schmitt. “Blueberries and Pancakes.”

Most berries (blackberries, blueberries, raspberries, dark cherries, mulberries, and goji berries) are packed with vitamin C, folate, and potassium, all good things.

by Heather Sunderland. “A bucket full of berries.”

But one thing that sets berries apart are their anthocyanins, potent antioxidants that not only help stave off degenerative effects of aging and disease but they also boost memory and cognitive functioning. The darker or more intense the color, the more anthocyanins the berries contain.

by THOR. “Beautiful Plums.”

While most parents know the old “apple a day” adage about keeping kids healthy, many overlook plums. Plums are especially high in antioxidants that help keep your child healthy. They are packed with an immense range of phenols and flavonoids, that can even help deter obesity, prevent diabetes, and improve cognitive function.

by Jeremy Brooks. “Sweet Taters.”

Sweet potatoes are packed with antioxidant beta-carotene and vitamin C, as well as iron and copper.

A particular sweet potato extract known as “caiapo” has been termed a “natural insulin sensitizer” because it has been shown to help improve blood sugar regulation.

by Larry Lamsa. “Multi-Colored Eggs.”

Eggs are packed with nutrients that support brain development, like omega-3 fatty acids, zinc, lutein, and choline, a B vitamin that supports memory formation and concentration.

by Matt Borden. “Cherries.”

The vitamins and fatty acids in yogurt support brain-cell growth and functioning. Yogurt’s probiotics support gut health, boosting your child’s immune system.

Salmon and sturgeon fish eggs, or caviar.

by THOR. “Caviar.”

Fatty fish like salmon, tuna, mackerel, and sardines are exceptionally rich in omega-3 fatty acids, brains are always hungry for. Over 60% of the brain is made of fat. Omega-3 DHA, a special kind of fat found only in fish and shellfish, is especially important for brain function. Fish eggs, aka roe, aka caviar is an exceptionally good source of Omega 3.

Red Swiss chard, backlit by the afternoon sun.

by David Abercrombie. “Red Chard, backlit by the afternoon sun.”

Green leafy vegetables (e.g., spinach, chard, kale) are excellent sources of antioxidants and vitamins like folate, which help brain cells grow and stay healthy. The deeper the green, the better.

Avocado sliced in half on a white plate with purple flowers.

by Ryan Adams. “Sliced Avocado on White Ceramic Plate.”

Avocados are a rich source of healthy fats that promote blood flow to the brain. Avocados are unique in that they can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients such as vitamins A, D, K and E.

Courtesy of Pan Pacific. “Certified Angus Beef Burger w/ Avocado.”

With all due respect to vegetarians, meat is an excellent source of protein, zinc, iron, and fat, that growing children need. The American Academy of Pediatrics recommends meat as a first food for young children because a developing brain needs more saturated fat than an adult one.

And, yes, you can raise a healthy child on a meat-free diet, if that’s your choice.

by Phoebe. “Oatmeal cookies.”

Oats are a wonderful source of energy, which children are constantly in need of replenishing. Their low-glycemic load means they slowly release glucose into the bloodstream, keep kids on a more even keel.

The primary type of soluble fiber in oats is beta-glucan, which has been found to help slow digestion and keep kids feeling satisfied longer. Whole oats also contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants that can help prevent cardiovascular disease and diabetes later in life.

Oats are also rich in vitamin E, zinc, and B-complex vitamin

by Paul Townsend. Cranachan, a Scottish dessert made with oats.

And check out more beautiful things happening now in BN Wellness, Impact, Nature/Science, Food, Arts/Design, and Travel, Daily Fix posts.

by Gene Wilburn. “Sea Oats Revisited.”

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Little girl with pink nail polish holds a basket of freshly picked strawberries.

by Patrick. “Strawberry Picking.”

Do you have amazing photos? Enter them in this week’s BN Photo Contest. We run new creative contest every week!

Four glass plates with purple, yellow, green, and red plums.

by Bill C Martin. “Plum Paradiddle.

Image: by Josh Puetz. “First bite.”
Image: by Christine und David Schmitt. “Blueberries and Pancakes.”
Image: by Heather Sunderland. “A bucket full of berries.”
Image: by THOR. “Beautiful Plums.”
Image: by Jeremy Brooks. “Sweet Taters.”
Image: by Larry Lamsa. “Multi-Colored Eggs.”
Image: by Matt Borden. “Cherries.”
Image: by THOR. “Caviar.”
Image: by David Abercrombie. “Red Chard, backlit by the afternoon sun.”
Image: by Ryan Adams. “Sliced Avocado on White Ceramic Plate.”
Image: “Certified Angus Beef Burger w/ Avocado.” Courtesy of Pan Pacific.
Image: by Phoebe. “Oatmeal cookies.”
Image: by Paul Townsend. “Best of British Food - Scottish dessert Cranachan.”
Image: by Gene Wilburn. “Sea Oats Revisited.”
Image: by Patrick. “Strawberry Picking.”
Image: by Bill C Martin. “Plum Paradiddle.a