Secret weapon foods to feed your super kids

Clinical nutritionist, founder of Norish, and powerhouse mama of four, Gina Urlich shares her top superfoods for super kids: to fuel their potential.

Every child is a superhero in their own right, and to help them reach their full potential, it's important to fuel their bodies and minds with nutrient-rich superfoods. From berries bursting with antioxidants to leafy greens packed with vitamins, and some other unique foods that have an impressive nutrient profile; these foods will help your little ones thrive. Some foods are more nutrient rich than others and get the term ‘superfood’ for good reason. These foods have nutrients that are essential for supporting your super kid's growth, cognitive development, immunity and overall well-being. 

superfood #1

Berries are superheroes among fruits, loaded with antioxidants that protect the body from harmful free radicals. Blueberries, strawberries, raspberries, and blackberries are rich in vitamins, minerals, and fiber. They promote brain health, enhance memory and concentration, and support a healthy immune system. Encourage your super kid to enjoy fresh or frozen berries as a snack, add them to smoothies, or sprinkle them on top of porridge or yoghurt. 

superfood #2 

Leafy greens like spinach, kale, and Swiss chard are powerhouses of nutrition. They provide essential vitamins, minerals, and fiber that contribute to your child's overall health. Leafy greens are rich in iron, calcium, and vitamin K, which are crucial for bone strength, blood health, and proper blood clotting. Sneak them into smoothies, salads, or dice them into a bolognese. 

 superfood #3

Eggs are nature’s multivitamin and a complete protein source, meaning they contain all the essential amino acids needed for growth and development. They are also packed with nutrients like vitamin B12, which supports brain function, and choline, important for memory and learning. Prepare scrambled eggs, omelets, or egg muffins with added veggies to provide your super kid with a protein-packed meal. 

superfood #4

Liver, despite its reputation, is a nutritional powerhouse. It is an excellent source of iron, vitamin A, vitamin B12, and folate. Iron is crucial for healthy red blood cells, while vitamin A supports vision and immune function. Include liver in your child's diet by preparing it as a pâté, incorporating it into meatballs, or adding small amounts to homemade burgers. 

superfood #5 

Kelp, a type of seaweed, is rich in iodine, an essential mineral for proper thyroid function and healthy brain development. It also provides a variety of other minerals, vitamins, and antioxidants. Incorporate kelp into your super kid's diet by adding dried kelp flakes to soups, stews, or stir-fries, or try serving sushi rolls made with nori, a type of seaweed.  

superfood #6 

Brazil nuts are a fantastic source of selenium, a mineral that supports the immune system and protects against oxidative stress. They are also rich in healthy fats, fiber, and other essential minerals. Enjoy Brazil nuts as a snack or incorporate them into homemade granola or trail mix. 

superfood #7

Cod liver oil is a potent source of omega-3 fatty acids, vitamin D, and vitamin A. Omega-3s support brain health, while vitamin D promotes calcium absorption for strong bones. Vitamin A plays a vital role in vision and immune function. Consider adding a high-quality cod liver oil supplement to your child's diet – following appropriate dosage guidelines. Easily disguised in a smoothie or mixed into yoghurt. 

superfood #8

Oats are a wholesome grain that provides a sustained release of energy, thanks to their fiber content. They also contain essential nutrients like manganese, phosphorus, and vitamin B. Serve your super kid a warm bowl of oatmeal topped with berries, nuts, and a drizzle of honey for a nourishing and delicious breakfast. You can also use oats in baking recipes like homemade granola bars or oatmeal cookies. 

Gina is the founder and business owner of the successful clinic and online platform @Gina.Urlich, founder of norish.co.nz, and mother of four. Gina holds a BHSc in Nutritional Medicine and also has a background in nursing. To work with Gina and her team visit ginaurlich.co.nz.