Top 5 Superfood for Vegan Kids
Worried if your vegan kids are right on the track for essential nutrients? Worry not. Just with some tricks and tips, you can feed them what they need. But in this post, we’re not going to discuss how to make them eat. We’ll uphold what to make them eat- the TOP 5 vegan superfoods for kids. Keep reading to find out. Check it out.
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TOP 5 Superfoods for Vegan Kids
The term ‘superfood’ is popular. But science yet doesn’t back the name or the claim that there are superfoods as such. However, in the general and popular sense of it, superfoods are those whole foods that are high on nutrition and are healthy. That’s all and enough. Here, we’ve listed the TOP 5 vegan superfoods for kids.
P.S: Please be advised that none of the suggestions are by any means replacements for professional medical advice. These are the general. Getting appropriate professional nutritional consultation is imperative.
Berries are stuffed in vital nutrients. They’re full of antioxidants, vitamins, and fibers. The reputation berries hold isn’t a fad by any means. Few of them like raspberries even contain anti-cancer properties called ellagic acid. Most of the berries are great fiber sources, aiding in kids’ digestion. Target fresh blueberries, raspberries, and blackberries. If not in season, go for organic frozen alternatives or dried. Serve them in your kid’s morning breakfast bowl. Or give them a handful amidst their busy playtime.
2. Green Leafy veggies
Like berries, the glory of the leafy greens is all-pervading and justly exalted. They are powerhouses of rich nutrients like vitamin A, C, K, protein, fiber, calcium, folate and omega-3 fatty acids as well. Spinach, collard, mustard greens, kale, cabbage, and even broccolis are superfoods as such. Make sure you include them variously in your kid’s diet. Instead of serving loads on a single platter, serve in sections all throughout the day so that it is easier for them to eat if they don’t like the taste.
3. Orange Veggies (and Fruits)
The pretty-looking veggies and fruits are often pretty high in nutrients as well. Orange veggies like butternut squash, pumpkin, carrots, sweet potatoes are high on potassium, vitamin A, C, and lycopene. Sweet potato, for instance, is a good source of fiber, vitamin C, pantothenic acid of B5 vitamin, magnesium, copper and vitamin B6. The beta-carotene is an antioxidant that gives sweet potato the orange color. Roasted, baked, mashed, fried (sometimes) or curried, give them to your kids at times.
4. Nut and Nut Butter
The healthy fat containing nuts are high in minerals. They are also energy boosters since they contain quite some calories. Nuts are also a good source of B grouped vitamins including folate. Minerals like calcium, iron, potassium, and magnesium are also found in nuts. Almond, cashew, walnut, pecans, hazelnuts, pistachios, are some nuts kids may have. In the same way, nut butter like that of peanut is a great, affordable and go-to options to give to vegan kids. A two-tablespoon of peanut-butter serving, and the half the protein need of your vegan preschooler is met. Also, you can try almond and walnut butter for variation.
5. Whole grains and Beans
Beans are an excellent source of low-fat protein. They contain insoluble and soluble fibers. These affordable, filling and often simple to prepare nuggets of vital nutrients, that is a must for growing vegan kids. They contain a considerable amount of manganese, copper, zinc, vitamin E, K, B1 and B6, and B1. One cup of boiled pinto beans offers 15 grams of protein. Apart from being sources of protein, they are great for heart and gut health. Serve kidney beans, soybeans, pinto beans, black beans, red beans, and lima beans to kids.
Read about how to deal with a picky eater: “DEALING WITH PICKY EATERS? HOW TO GET THEM EATING WITHOUT LOSING YOUR MIND.”
These were the Top 5 vegan superfood suggestions. Let me know which one of these you’ve already made sure to incorporate in your vegan kid’s diet. Think you want to add another? Let us know in comments.