11 superfoods to boost any kid's diet (2024)

"Superfood" is a fun name given to a food packed with nutrients that has wide-ranging health benefits. There's no one superfood that can provide all the essential nutrients your child needs, but you can incorporate a variety of these foods into their diet to keep them healthy.

Even if you can only wrangle only one or two of these superfoods onto your kid's plate at a time, you're doing a great job – and you're helping them establish healthy food habits that will last a lifetime.

Just remember, though, that it's the whole dietary lineup – made up of vegetables, fruit, grains, diary, and protein – that matters more than any one food.

Avocados contain monounsaturated fat and soluble fiber, which work together to lower LDL (low-density lipoprotein) cholesterol levels (aka "bad cholesterol"). Plus, they contain potassium, which helps control blood pressure. Together, this trio of nutrients makes avocados great for heart health.

In fact, studies show that eating avocado instead of a small serving of margarine, butter, or processed meats is associated with up to a 22 percent lower risk of future cardiovascular disease. Bonus: Avocados also contain insoluble fiber, which helps ease constipation.

Here are a couple ways you can incorporate avocados into your child's diet:

• Mash avocado with a little lime juice, diced tomato, and garlic for a yummy guacamole. Use it on quesadillas or tacos, or as a dip.
• Mix diced avocado into scrambled eggs or an omelet in the morning.
• Avocado makes a perfect, creamy addition to smoothies.

Beans and lentils contain protein, iron, and zinc, which make them an excellent meat substitute when putting together balanced, plant-based meals. Prized for their fiber content, beans and lentils help with digestive health and regular bowel movements. These superfoods also have anti-inflammatory properties, which help lower the risk of heart disease and some types of cancer.

Try these tips for serving beans and lentils:

• Make a dip. Blend chickpeas to make hummus, or try a black bean and roasted red pepper dip.
• Add brown lentils to soft tacos that you cut up into toddler- and child-friendly bites – you can season them like you would ground beef.
• For a crunchy snack for kids 4 and up, roast lentils or chickpeas. Drain canned lentils or chickpeas and toss with olive oil and salt. Bake at 350 degrees on a lined baking sheet until crispy for about 30 minutes.

Loaded with vitamins, minerals, and antioxidants (all of which sometimes slow the body's release of cell-damaging chemicals), blueberries can help manage cholesterol levels, sharpen memory, support mood, and fight certain cancers. Whether fresh or frozen, this little fruit offers big health benefits.

Here are some ways to serve blueberries:

• Whip up a bright purple smoothie with a cup of blueberries, Greek yogurt, and your child's favorite milk. The bright color alone will make it a kid-pleaser. You can also freeze the smoothie in popsicle molds for a sweet treat.
• Blueberries are a great addition to pancakes or muffins – just add a handful to the batter. If you're serving pancakes to a child younger than 4, though, be sure to cut or smash the blueberries into bite-sized pieces so they're easy to chew.

Forget the old-school myth that eggs raise cholesterol levels – studies show that's not the case, and eggs are part of a heart-healthy diet. Eggs contain high-quality protein, and are a source of vitamins A, D, E, B12, and choline. They also contain lutein and zeaxanthin, two antioxidants that are helpful for eye health.

Make sure to serve the whole egg (not just the whites), since most of the nutrients are in the yolk.

Fried or scrambled eggs make a great breakfast, but if you're looking for some more creative ways to get eggs into your kid's diet, try these:

• Make mini-quiches. Combine whisked egg with some shredded cheese and assorted diced vegetables. Pour into a mini-muffin tin and bake until golden. They can be frozen and reheated as needed for busy mornings.
• Chopped, boiled eggs can make a tasty snack. Mash hard-boiled eggs with mayo and a bit of mustard, and spread on toast or crackers.

Nuts have long been linked to good health because of their mix of unsaturated fats, protein, fiber, and vitamins. Incorporating a 1/4 cup serving of nuts into the menu a few times a week is associated with a reduced risk of high blood pressure, type 2 diabetes, and heart disease.

There's no "best" nut since they all contain a different mix of nutrients. Pistachios have the most potassium, for example, while almonds are highest in vitamin E. Choose a variety and see what your family likes best.

Remember that whole nuts and thick globs of nut butters are a choking hazard for young children. Avoid giving your child any whole nuts until they're at least 4 years old, and be sure to spread nut butters thinly and mix well if you're incorporating into another food.

Here are a few ways your family can eat nuts:

• Spread a thin layer of a favorite nut butter on toast and crackers or swirl some into oatmeal and yogurt.
• Add a small dollop of nut butter to sliced strawberries or bananas.
• Children ages 4 and up can snack on trail mix made with a blend of nuts and dried fruit.

These mild-tasting whole grains contain beta-glucan, a type of fiber that's linked to lowering cholesterol levels and preventing blood sugar spikes and crashes. Oats are also a good source of vitamin B1, which is important for children's growth and development. They're a great first food for babies and a common ingredient in baby cereal.

Here are some ways you can incorporate oats into your child's diet:

• Old-fashioned oats are perfect for making oatmeal. Stir in mashed banana or some diced strawberries to add natural sweetness.
• Make quick oat bites as a satisfying snack. Mix a cup of old-fashioned oats with ½ cup of any nut butter and a tablespoon of honey. Stir to combine, roll into bite-sized balls, and freeze for easy snacks. Honey isn't safe for babies, so don't give your little one this snack unless they're at least a year old.

This popular fish contains omega-3 fats, which have health benefits for people of all ages. In babies, omega-3 fats are linked to the healthy development of the brain, eyes, and nerves. In older children, omega-3s help with memory, focus, and concentration.

Here's how you can serve salmon:

• Use salmon for homemade fish sticks. Cut one pound of fresh salmon into strips. Dip in whisked egg, then into bread crumbs seasoned with grated Parmesan, salt, pepper, and garlic powder. Cook over medium heat in a lightly oiled pan.
• Use canned salmon to make sushi-inspired rice bowls. Mix chunks of canned salmon with crispy seaweed, cucumber, red pepper, brown rice, and sesame seeds. Season with soy sauce and toasted sesame oil. Be careful about serving this to a child under 4, though, as some of the ingredients may be choking hazards.

Spinach is brimming with vitamins and minerals. It also contains an antioxidant called alpha-lipoic acid, which may help lower blood sugar levels and prevent cell damage.

Spinach is packed with iron, but it's a type of iron that the body doesn't digest well. Pair spinach with foods high in vitamin C to boost iron absorption.

Try these spinach dishes:

• Make a delicious green smoothie! Add a handful of spinach and some kiwi (which contains vitamin C) to your family's favorite milk or yogurt base.
• Create a spinach-based pesto to pair with a favorite pasta or spread on sandwiches.

Sweet potatoes are high in vitamin A in the form of beta-carotene, which is important for normal immune function. Beta-carotene is a potent antioxidant, and has also been linked to eye and lung health. Sweet potatoes are also a good source of fiber.

Here are a few ways to serve sweet potatoes:

• Make sweet potato fries – just cut them into small bites for children under 4. You can use an air fryer or convection oven to make them super crispy.
• Steam or boil cubed sweet potato, then mash with a pinch of cinnamon and nutmeg, or use a ready-made pumpkin spice blend.
• Make sweet potato toast. Slice sweet potatoes widthwise into ¼-inch slices and toast until softened. Top with banana and nut butter, or small slices of cheddar cheese and a little baked apple or applesauce.

Greek yogurt has double the protein and half the sugar of plain yogurt, and it's also high in bone-building calcium. Dairy products like Greek yogurt are also high in potassium and vitamin D, which kids need for healthy development.

Here are some ways to get Greek yogurt into your child's diet:

• Make your own fruit yogurt with fruit like chopped peaches (no skins for kids under 4), bananas, kiwis, or strawberries. It will have less sugar than buying fruit-flavored varieties.
• Use Greek yogurt in place of sour cream with savory dishes, such as burritos or perogies. Or use it for dips like ranch or tzatziki.
• Make frozen yogurt bark for older children. Line a baking sheet with parchment paper and cover it in two cups of Greek yogurt. Add a cup of diced berries, then freeze for 3 to 4 hours. Break into pieces and serve frozen.