10 Superfoods for Growing Children

2. Eggs

Childhood is an important time of development and growth, both physically and mentally. Lack of proper nutrition can cause obesity and poor health, which can in turn cause lifelong health problems. An inadequate diet may arise in children due to fussy eating and food allergies, but it’s important to impress upon them the significant health benefits of eating a well-balanced diet.

Eggs are a great source of nutrients for children. They contain 13 essential vitamins and other minerals like vitamin A, iodine, folate, zinc, iron and omega-3. Naturally low in salt and containing only 70 calories per egg, they can provide children with a unique composition of nutrients that meet a variety of their needs. The protein found in an egg is of extremely high quality, and is essential in building and maintaining lean body mass, so it’s perfect for growing kids. One large scrambled egg can provide six grams of protein, which is a little less than the amount found in a cup of milk.

Eggs are very versatile and can form the basis of lots of different recipes, so if you’ve got a fussy eater, you can try cooking eggs in various ways to suit their changing tastes. Some meal ideas include hard-boiled eggs and toast, scrambled eggs, ham and tomato omelettes or burritos.

Eggs can sometimes cause an allergic reaction in children and adults, so be wary when first introducing them to the diet. And as they are very high in cholesterol it’s suggested they eat just three or four eggs per week, as this often enough for them to receive all the nutritional benefits without worrying about too much cholesterol.