5 Healthy Superfoods to Keep Your Kids Healthy



You might be wondering on what makes superfood an important part of any diet. Recently, people have been buzzing on superfoods because of its plethora of health benefits. But no matter what superfood you choose to bring into the table, surely they are imperative to your growing kids diet as far as dietitians are concerned.


Oatmeal is a staple food in the Western culture and is considered as one of the healthiest choices available. The nutritional information of oatmeal reveals its many health benefits for your children. Here are some reasons why it should be included in your kid’s meal.

Improves brain power

A study conducted by Tufts University had one group of children who consumed sweetened oatmeal for breakfast while another group ate Cap’n Crunch cereal. Both meals have 12 grams sugar content. The two groups were then provided with academic tasks, which include memorizing the names of countries on a map. The result of the study showed that children who consumed oatmeal were 20 percent better than the Crunch consumers.

Prevents the onset of chronic conditions

Oatmeal has a lower glycemic index than other grains. Primarily, foods that have low glycemic index reduce the hunger craving by slowing the rate of absorption, cause lower insulin levels that make fat easier to burn. A low glycemic diet is an effective way to manage pediatric obesity, prevents the risk of juvenile diabetes and heart diseases.

Boosts the immune system

Many claims that the beta-glucans in oats, a carbohydrate derived from the cell walls of oat, aids in improving the immune system. Also, the fiber and a reasonable amount of protein in oats help reduce the risk of asthma in children when introduced in their early stages.

Improves their digestion

Oatmeal is a great source of dietary fiber that is known to lower the LDL (low-density lipoprotein) cholesterol prevents constipation and reduces the risk of certain types of cancer.

Goji berries

For many centuries, goji berries are popular for their healing strength and to promote the longevity of life. But are goji berries good for children?

In many studies, researchers showed that goji berries have more vitamin C than oranges, higher iron than spinach, more vitamin E than most fruits, and more protein than whole meat. In addition, they contain overflowing amount of polysaccharides, antioxidants, and amino acids. So basically, yes, goji berries are good for your kids.

Few health benefits of goji berries

Promotes healthy eyesight: The beta-carotene and zeaxanthin in goji berries has a vital role in protecting the retina of the eye by absorbing blue light and acts as an antioxidant.

Health tonic: Although there are still few evidences about this claims, many health enthusiast stated the list of health benefits of goji berries such as boosts immunity, improve circulation, promote longevity, improves sexual function and fertility, and aids in digestion.

Cancer: In study published in the Chinese Journal of Oncology in 1994, showed that 79 people with cancer responded better to treatment with a regular consumption of goji berries.

What are the common forms of goji berries?

Goji berries are small berries typically found in the Himalayas, Tibet and China. People in these regions consumed goji berries in their raw form, brewed into tea, or added into soups. Its popularity has made it to the other parts of the world, that is why commercial volumes of goji berries grown in many Chinese regions. After harvesting, the berries are then dried to preserve its nutritional content. Also, many health stores sell goji berry teas, pure goji berry juice, goji berry extract in capsule form, and goji berry crunch bars or trail mixes.

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How much goji juice should one take?

Although goji berries are natural food and is safe for everyone, still they should be eaten in moderation. An average of 2 to 4 ounces per day is recommended, 4 to 8 ounces per day for extra health support, and 1 to 4 ounces for children.

Raw Cacao

It is a fact that children love chocolates. However, you need to think twice before actually reaching for that chocolate bar. Most of the chocolate sold at supermarkets comes with added fats and sugar that is not necessarily good for you. However, in the raw food community, raw cacao, which is not the roasted and processed food, offers some serious health benefits that include:

Heart’s health

Raw cacao is rich in flavonoids such as catechin, epicathechin, and procyanidins that are widely known to promote cardiovascular health, lower bad cholesterol, reduce inflammation, lowered insulin resistance, and prevents blood clots.


Raw cacao has been a subject in many research studies. Over the years, researchers states that evidences shows that the flavonoids in raw cacao has effects on the brain. In a study conducted at Harvard Medical School, older adults who drank two cups of raw cacao a day for 30 days period had improved blood flow to parts of their brain necessary for memory and thinking. Although raw cacao does not prevent dementia or cure other mental declines, but it showed that it has potent brain-protective role.


Blueberries have long been heralded for its high levels of antioxidants. It is chock full of nutrients that are essential in the development of a healthy mind and body. It contains vitamin A, C, E, B complex and minerals such as copper, selenium, zinc, and iron.

Boost up the immune system

The antioxidant along with other vitamins provides a boost of immunity to the human body. This means you won’t easily catch colds, flu, fever, pox, and various viral and bacterial infections.


Inflammation is a body’s natural response to protect you from infection, diseases, or other substances. But chronic inflammation has been linked to various diseases including cancer, heart diseases, diabetes, and arthritis. Aside from its antioxidants, blueberries are also rich in anti-inflammatory compounds, both of which work together as a powerful disease-busting team.


It is known that antioxidants combat the free radicals that damage the cells, tissues, and other organs in the body. Furthermore, it can lead to a number of degenerative diseases. Blueberries are chock full of antioxidants, which is why you need to include them in your kids diet.


Unlike other raw foods, avocado is a food kids willingly eat. This superfood is packed full of vitamins and minerals that are essential to the body. Here are some few good reasons why children should eat avocados.

Rich in healthy fats, monounsaturated fats particularly, which is important for growing kids
It contains fiber to keep a healthy digestive system. Kids are prone to constipation, so they can really benefit from the nutrients of avocados.

It has reasonable amount of vitamin K that helps in blood clotting.

It provides 14.8 percent of the recommended daily value of folate.

It provides 5 percent of the DV of vitamin E, which supports a healthy red blood cells, skin and hair.

It is high in vitamin C and B6.

It contains potassium that plays a vital role in growth and muscle building.

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