Super foods for your child

Super foods for your child

The 20 superfoods we propose have been recognized by scientists as having preventive properties for certain diseases. Good nutrition helps reduce the frequency of diseases.

It is estimated that certain components that foods contain play a role of prevention. Normally, the following question arises: why couldn't we get food supplements in capsules containing these miraculous components? For the very simple reason that we cannot be sure one hundred percent of the existence of a relationship between nutrients and disease reduction.

It would seem that these substances can only act in contact with each other, depending on certain precise and specific quantities of each food. How could such complex substances be reproduced? Today, at least, this is impossible. So alone, your market basket can contain all these wonders so necessary for health!

The top 20 foods for your health and your baby

1. Bananas - source of potassium and vitamin B6.

2. Broccoli - contains beta-carotene, folic acid, vitamin C, iron, calcium and a substance called sulforaphan.

3. Yellow melon - source of beta-carotene and vitamin C.

4. Tarate - high in fiber.

5. Spinac - source of calcium, vitamin B, ribloflavin, beta-carotene, iron, folic acid.

6. Wheat germs - source of vitamin E.

7. Pumpkin seeds - fiber, iron, zinc, magnesium and copper.

8. Sunflower seeds - Vitamin E.

9. Olive oil - unsaturated fats.

10. Milk - calcium and vitamin D.

11. Vegetables - source of iron, zinc, magnesium, copper, folic acid and fiber.

12. Orange - Vitamin C.

13. Whole wheat bread - iron, vitamins B1, B2, B3, B6, E, folic acid, copper, vitamins C and B6.

14. Over - the source of omega 3 fatty acids and selenium, which is an antioxidant.

15. Low fat milk powder - calcium and vitamin D.

16. Chickens - high in protein and low in fat (without skin).

17. Brown rice - the only rice that contains vitamin E.

18. Wild Orea - the highest percentage of zinc, magnesium and vitamin B6.

19. Oat bran - contains soluble fiber that helps control blood sugar.

20. Yogurt - effective in preventing and treating diarrhea.

As you can see, these 20 foods come from a variety of sources and give us another solid reason to diversify nutrition. Fruits and vegetables mainly provide fiber, but also minerals and vitamins, some of which have antioxidant properties. This means that they have the power to prevent cancer and strengthen the immune system. Brocolli, in particular, has this particularity by the content of sulforaphane, a substance that stimulates the production of enzymes that protect against cancer.

Now you will find out more about the components of some of these foods:

Food fibers

Food fibers are divided into two categories: insoluble and soluble. Insoluble fiber is supplied to us by fruits, vegetables, seeds and legumes and has the particularity of being swollen in water. In this way they increase the volume of the stool, facilitate the intestinal transit, and seem to have the ability to dilute the carcinogens, helping to eliminate them from the body! Soluble fiber, present in oatmeal (oatmeal), certain fruits and legumes, helps to better control blood sugar levels and lower cholesterol.


According to the researchers of the Institute of Nutrition in France, people who consume more than at least twice a week reduce the risk of possible cardiovascular problems. Why? Simply because the fish contains Omega3 fatty acids that help reduce the risk of blood clots, lower blood pressure and certain fats in the blood (low cholesterol). Fatty fish, such as salmon and mackerel, contain more omega 3s than lean fish (morun, seafood, tuna). You don't have to be afraid to eat fat, because fatty fish will always be weaker than any meat.


Nor should the olive oil be neglected. The monounsaturated fatty acids it contains reduce both total cholesterol and LDL cholesterol. It is not the case of polyunsaturated oil that lowers the level of cholesterol H.D.L. However, it does not matter so much the variety of oil, because it is still composed of one hundred percent fat, providing 125 calories at 15 ml (one tablespoon).

Increased consumption of fatty oil, and obesity is again an increasingly common risk factor in children.

Tags Small child nutrition Children iron foods School nutrition Diversification