10 super healthy foods for kids

10 super healthy foods for kids

Schools have started, the holidays are over and eating disorders are about to end. Delicious but at the same time nutritious foods are invited to be included in our daily diet. Especially now, at a time when colds and viruses begin, young and old must provide care by shielding our body in the best possible way. And what is better than a balanced diet with plenty of vitamins, minerals and trace elements? Probably nothing. 

Let’s take a look, then, 10 super-powerful and beneficial foods that need to be included in children’s meals to have all the energy they need to cope with their demanding schedule. These are mainly foods that they can take with them to school. In cases where this is not easy, we are called to be creative and to integrate them in a more inventive way.


Undoubtedly, at the top of the list could not be any food other than oats. Rich in fiber, it provides all the energy that children need to be active and productive in the demands of their day. It also contains vitamins A, B & E, as well as selenium.


In recent years it has become established in our diets and is a very common brunch serving material. It is a rich source of unsaturated fatty acids and omega-3 fats. It combines perfectly with both sweet and salty options as it has a neutral taste and can easily be added to children’s sandwiches and even on desserts in the form of mousse.


They offer high levels of antioxidants that help the proper functioning of the brain and vision. We can add them to cereals, yogurt or mash them in a blender to create a crimson (usually) smoothie.


Buckwheat is a superfood that came to stay in our life as it has a high rate of magnesium which is essential for good bone growth and to keep energy levels high. If you are concerned about the likelihood that your children will pick it up, the solution is in the form of breadsticks. It definitely becomes their favorite snack, trust me!


The banana, of course, could not be found in the school and sports bags of students as it is an easy, practical and particularly beneficial food for the body. Rich in potassium contributes to the proper functioning of the heart and muscles.


Beans are an excellent source of low-fat protein, and are often chosen by those who have decided to stay away from animal protein. In addition, they contain potassium, folic acid, magnesium and iron. Lentils are also known for their iron and folic acid making them an excellent food and usually especially beloved, albeit legume. Although children do not particularly like legumes, when they are hidden in recipes, kids enjoy them completely. Read more about how to include legumes in your child’s diet in our detailed article.

Sweet potato

It is a favorite children’s ingredient as it has a very soft creamy texture and sweet taste that immediately attracts attention. In addition, it is rich in iron, potassium and vitamins A, B6, C & D contributing to the proper functioning of the heart and digestive system.

Cacao & Cinnamon

One food category, two timeless loves of young and old people. Cinnamon, this spice that goes well with both sweet and savory recipes, has anti-infective properties and helps regulate blood sugar. Cocoa, on the other hand, is rich in antioxidants, which protect good heart health. Both can be easily added to children’s breakfast.

Extra tip: A little cinnamon in the natural orange juice (which they definitely drink every morning)!


Another food that should be added to the diet of children is flaxseed. Rich in omega-3 fatty acids, it will help them concentrate and increase their mental performance.


Last but not least, a food that in recent years has been re-introduced and now holds a worthy place in our kitchens, mainly in the form of carob rusk. It is a particularly beloved food to children mainly due to its sweet taste but also to parents mainly due to its rich nutritional value. It contains a high percentage of carbohydrates, proteins, iron, phosphorus, potassium and calcium that are necessary for bone growth.