12 superfoods for teens to grow up and develop

Growing children need so much nutrition! Their energy and nutrition needs are very different from those of adults. As they grow, their brains, internal organs, bones, and muscles need specific vitamins and minerals to develop properly.

Let's face up to the fact that no matter how hard you try, you won't stop your kids from eating fast food, puffed foods, desserts, and other not-so-good things.

The good news here is that as long as you spend most of your time at home serving and preparing healthy, wholesome foods, the rest won't be so important.

In fact, when kids eat healthy foods regularly, they tend to develop tastes and preferences for healthy foods, and we've listed 12 of the best foods that can benefit all growing children, and these are the foods they really should eat!

1. Carrots.

If your child doesn't like the texture or flavor of raw carrots, try adding to the juice or cooking them, which will sweeten their taste.

Carrots are rich in vitamin A and β-carotene, which are essential for skin, vision, and a healthy immune system.

2. Nuts.

It's the perfect snack after school or movie time! The recommended provision of mixed nuts will ensure that your child finds their favorite variety.

Almonds and hazelnuts are rich in vitamin E, walnuts contain omega-3 fatty acids, pistachios contain a lot of vitamin B6 for the immune system, and cashew nuts contain a lot of magnesium to help active thinking and brain health!

No matter what kind of nuts your child prefers, they can provide them with rich nutrients.

3. Beans.

Beans are low in fat, calories and sodium, which is very beneficial for growing children. Pulses are super high in antioxidants, protein, calcium, iron, fiber and B vitamins.

Pulses will give your child energy, keep them in a good mood, and help maintain a healthy weight.

4. Milk.

While milk is not suitable for everyone (for example, if your child has lactose intolerance), it is undeniable that it is rich in calcium, phosphorus, and vitamin D.

All of these are necessary ingredients for healthy bones, nails, hair and teeth, and milk also contains zinc, vitamins A, B12 and B2.

Children under 2 years old drink whole milk, and over 2 years old is recommended to drink skim milk. At least two glasses of milk a day are important for growing children.

5. Fish.

Not all kids love certain kinds of fish, but try to give your child at least two servings of fish a week.

Fish is low in fat, rich in protein, rich in important B vitamins, and fish is also easy to digest.

Tuna, salmon, and other types of cold-water fish contain healthy omega-3 fatty acids that improve brain development, prevent mood disorders, improve vision, and maintain heart health.

6. Eggs.

Who doesn't love eggs? If your child rejects them, you may just need to find a different way. Some children find one-sided eggs disgusting, some children only eat hard-boiled eggs, and almost all children love scrambled eggs.

Eggs are rich in B vitamins and play a vital role in a child's brain development. Eggs contain so much nutrient that it's hard to find another food that can provide so much nutrition for your child.

Eggs contain vitamin D, folic acid, zinc, selenium and omega-3 fatty acids.

7. Cheese.

This is not only a great way to get your child to supplement with calcium! Cheese is also a good alternative to meat because it is a great source of easily digestible protein.

Protein is important to your child because it is responsible for building, maintaining, and repairing body tissue. Cheese is also rich in phosphorus, vitamin D and vitamin B12.

8. Broccoli.

It has to be said that this can be one of the foods your child hates.

Broccoli is one of the best plant sources of calcium, and it is also rich in fiber, which is very important for growing children. Broccoli contains potassium, zinc, folic acid, iron and magnesium. Broccoli is also a good source of B vitamins that can improve the function of the nervous system.

Provide broccoli for your child as early as possible and often.

9. Oats.

Oats are probably one of the best breakfast foods. Studies have shown that children who eat oatmeal for breakfast are more focused and more focused than children who eat cereal.

Oats contain vitamins B and E, as well as zinc and potassium, to keep the brain in tip-top shape.

If they don't like the taste of regular oatmeal, try adding some nuts, berries or honey or milk to the oatmeal.

10. Berries.

All berries, regardless of the type, are super delicious and super healthy.

Blueberries are rich in nutritional value and are also rich in antioxidants that help protect the body from toxins. Blueberries also contain active ingredients that are antiviral, antibacterial and maintain intestinal health.

All berries are rich in vitamin C, which supports immune system health, as well as B vitamins

Vegetarian, iron, magnesium and fiber.

Kids love the taste of berries, so offer as many of their favorite berries or mixed berries as possible.

11. Sweet potatoes.

This is probably one of the most nutritious starchy vegetables.

Sweet potatoes are rich in β carotene and other carotenoids, which are good for the eyes, and are rich in vitamins A, E and C, as well as folic acid, calcium, iron, fiber and potassium.

Almost all children love sweet potatoes, and you can roast them, steam them, or even bake some flakes instead of potato chips.

12. Yogurt.

Yogurt with active probiotics, especially Greek yogurt (because it contains more protein), is very beneficial for growing young people.

The beneficial bacteria found in yogurt boost the immune system and aid digestion. Yogurt also contains protein, calcium, B vitamins, phosphorus, zinc and healthy carbohydrates.

Try getting your child to consume 100 to 250 ml of yogurt a day for healthy bones, strong teeth, and better immune system support.

If your child doesn't like plain yogurt, try drizzling some honey or mixing some mashed fresh fruit. Other children may prefer frozen yogurt.

Try adding more of these foods to your shopping list as well as your child's diet to provide your child with a nutritious and balanced diet and a healthy life.