Superfoods are dense in wholesome goodness and packed with vitamins, minerals, fibre and healthy fats.

It’s basically everything empty calories are not.

Now be warned that not every superfood will appeal to your child’s tastes but don’t worry, there are ways around that.

There are enough interesting superfood options to whet your kids’ appetite and make it relatively easy for them to say ‘no’ to fast food.

1. Oatmeal

Known as grain for the brain, oatmeal apparently helps kids focus better, making it a great option of breakfast.

A good source of B-vitamins, Vitamin E, potassium and zinc, oatmeal allows a child’s brain to function at maximum capacity. The high amount of fibre also digests slowly and provides a steady stream of energy for school.

To make consuming oatmeal more fun, thicken a smoothie by throwing some in. It will also add to the texture.

Oatmeal is also great as pancakes when you mix it with mashed banana and beaten eggs, then pan-fry.

2. Eggs

Eggs as a whole are rich in protein, zinc, vitamin A (for good vision), vitamin D (for bone growth), vitamin E (to prevent against disease) and B12 (essential for the formation of red blood cells).

Egg yolks also contain lecithin, iron, and choline which contributes to memory development and concentration.

Send your child off to school with a grab-and-go breakfast egg burrito. Top flour tortillas with scrambled eggs, mozzarella cheese, chopped tomato and your favourite salsa.

If you’re feeling a little adventurous, make egg McMuffins. Just add a fried egg over a toasted English muffin and top with a slice of cheesy goodness.

Busy morning? You can make fluffy scrambled eggs and toast.

3. Salmon

Salmon plays an essential role in the functioning of brain cells which are composed of fatty acids.

In fact, research shows that a diet rich in fatty acids could improve the performance of children with dyslexia, dyspraxia, and attention deficit disorder.

Children who consume lots of salmon tend to have sharper minds and do better on mental skill tests.

Make a sandwich spread with canned salmon or fresh chunks of baked salmon mixed with mayonnaise or Greek yogurt, herbs and chopped celery.

You can also make salmon patties using fresh salmon chunks, chopped spinach, finely chopped onion and minced garlic.

Combine the ingredients and mix well. Make a small ball and flatten it on a pan drizzled with olive oil over medium heat. Serve with rice or burger buns.

4. Avocado

Avocados are a goldmine of nutrients for the brain. It is a source of monounsaturated fat, a healthy type of fat important for a child’s growth, including brain development.

It contains just the right number of nutrients to help improve cognitive function, such as concentration and memory.

You can also scoop slices of fresh avocado and drizzle with condensed milk or honey and chocolate sauce for a healthy dessert alternative.

For a savoury option, spread mashed avocado on freshly baked bread and top with egg, salmon or cheese.

5. Peanut Butter

Peanut butter is great on toast or blended with banana to make a healthy smoothie.

Nuts are made up of healthy fats that are essential for a child’s growth and development, as well as for their heart health.

The vitamin E in nuts also protects nerve membranes besides giving kids a boost of energy.

For a healthier option, pick organic peanut butter brands or those with no sugar added.

You can also add slices of fresh banana or strawberries to your peanut butter and jam sandwich, or dip crisp slices of apples into peanut butter for a snack.

6. Rainbow vegetables

Vegetables with a vibrant, deep colour are an excellent source of antioxidants which helps keep brain cells healthy.

Vibrant coloured fruit vegetables deliver the highest nutrient value for the lowest number of calories. Eat as many colours as you can, the spectrum is endless –eggplant, carrots, bell peppers, kale and tomatoes.

Chips are a good way to make kids eat vegetables. Just thinly slice the vegetables and generously drizzle with olive oil before baking.

7. Berries

Fruits contain essential vitamins and minerals. It is also rich in fibre which keeps the trips to the toilet on a regular schedule naturally.

Berries, in particular, protect children against heart disease and diabetes while improving their brain function.

Toss some fruits into a bowl of granola and milk, or yogurt. Or, throw some into a salad or dessert. You can also make healthy fresh popsicles by freezing a blend of fresh berries, yogurt or milk and a drizzle of honey.

8. Beans

Beans are good for a child’s brain because of its protein, complex carbohydrates fibre and minerals. It keeps their energy levels high and helps them focus.

Kidney and pinto beans are rich in omega three fatty acids that aid in brain growth and function.

Add beans as a salad topper, as a filler for lettuce wraps, or even to spaghetti. Or sprinkle over salads and top with chunky salsa.

9. Milk and cheese

Milk is high in protein and calcium which are fuel for the brain and body, and helps build brain tissue.

Always go for full cream because of its healthy dose of energy-providing fats. Moreover, the vitamin B in milk helps in the growth of brain tissue, neurotransmitters, and enzymes.

You can add milk to smoothies and milkshakes or perhaps, creamy pumpkin soup.

Cheese meanwhile is great on shredded over pasta, toast, vegetables or even chicken. If you’re lactose intolerant, try soya milk and almond milk.

This article first appeared in butterkicap.com

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