Superfoods For Adults and Children

Superfoods get their name from the high amount of nutrients they contain. They include 
a combination of fruits, vegetables, herbs, grains, nuts, and seeds that all have a higher 
than normal amount of vitamins and minerals.

There are superfoods that are good for everyone in general, but some that are best for 
certain types of people based on their health risks and medical conditions they are 
dealing with. Some superfoods are best for growing children as they help with their 
growing bones and brain development, while others are best for men or women and 
certain medical conditions they have.

It is important that you try to add as many superfoods to your diet as possible. Here are 
some of the best superfoods for men, women, and children.

Men

While there are a lot of superfoods that everyone should have more of, including many 
different fruits and vegetables, there are some others particularly beneficial to men. This 
doesn’t mean women can’t have them, but that men specifically should try to get more 
of them into their diet. Here are some superfoods that men should try to get more of on 
a regular basis:

Oysters

The first superfood that is good for men is oysters. In terms of seafood, this is one of the 
best for men and their unique health needs. Oysters are a really good source of zinc, 
which is necessary for men to have a healthy reproductive system. In fact, if you see a 
urologist for male infertility issues, one of the first things they will suggest is trying to get 
more zinc into your diet. 

Whether you have a nutritional deficiency of zinc and other minerals in oysters, or you 
simply are trying to boost your health, oysters are a great superfood to turn to.

Almonds

Next up on the list of superfoods for men is the nuts, particularly with almonds. Almonds 
are really good for the testosterone levels and muscle growth that men are looking for. 
They also help with lowering blood sugar and cholesterol, two conditions that men do 
tend to deal with as they get older. Almonds also have a good amount of vitamin E, 
which helps with sun damage for men that spend a lot of time outdoors. This is also an 
antioxidant, making almonds great for both men and women. 

It is easy to add almonds to your diet. You can top your salad or soup with slivered 
almonds, have a handful of them with some cheese for a high-protein snack, or get 
some almond butter for your toast.

Flaxseeds

Moving onto sources of protein and fiber, which are two very important nutrients for 
men, is the flaxseeds. The great thing about flaxseeds is that they are easy to add to 
just about everything you consume. You can add it to your pre-workout protein shake or 
morning smoothie, top your yogurt, or add the seeds to your salad. 

Flaxseeds contain a lot of protein and fiber, along with being a very good source of 
omega-3 fatty acids.  Try to consume flaxseeds on a daily basis if possible, even if you 
just add them to your oatmeal or yogurt in the morning.

Broccoli

Broccoli is one of the best vegetables that men can have on a regular basis. This is a 
type of cruciferous vegetable that helps to protect men (and women) against bladder 
cancer. This is a common cancer that affects more men than women, which is why men 
should try to eat broccoli regularly.

Broccoli is loaded with nutrients, including vitamin C and antioxidants, which is what 
makes it a superfood. You can add it to your salads or stir-fry for a healthy dinner, or 
make broccoli with cheese as a fun treat or to enjoy on the side of fish or chicken for 
lunch or dinner. There really are a lot of ways to eat and enjoy broccoli.

Watermelon

If you want to eat just one type of fruit, watermelon should be it. Watermelon is really 
good for reducing your blood pressure. With high blood pressure and heart disease 
affecting men over 55 more than women of the same age, it is essential that you protect 
your body against it as much as possible. Watermelon has a good amount of 
potassium, which is what makes it a powerful superfood and why more men should eat 
it. You can have a slice of it with any breakfast or lunch, cut it into bite-size pieces for a 
fresh salad, or enjoy it in homemade juice with other fruits and veggies.

Women

All of the superfoods that are good for men are going to be good for women as well, as 
previously stated. However, women also have some unique needs that make certain 
superfoods more important for them. This is for everything from beauty and anti-aging 
benefits, to helping with the female reproductive system, menstrual system, and 
menopause. Here are some superfoods women should be eating on a regular basis:

Dark Leafy Greens

When it comes to veggies for women, it doesn’t get much better than those leafy 
greens. While all types of leaf lettuce is good for women, the dark greens are even 
better. These would include greens like collard greens, kale, and spinach. Leafy greens 
such as these contains tons of iron, folate, and important vitamins everyone needs, 
such as vitamin E, vitamin C, vitamin B, and vitamin K. With the folate, it helps to protect 
her unborn babies for women who are pregnancy. 

Plus, dark leafy greens are low in fat and calories, and also happen to be low in 
carbohydrates as well. It is really easy to add leafy greens to your meals. You can make 
juice or smoothies with them, add greens to breakfast foods like scrambled eggs, or add 
them to your soup or chili and not really even notice them.

Wild Alaskan Salmon

Cold water fish like salmon is important to get those precious omega-3 fatty acids into 
your system. There are many types of cold water fish that can provide these important 
nutrients, including salmon, tuna, and mackerel. With salmon, the wild Alaskan salmon 
is one of the healthiest and best sources of omega-3 fatty acids, making this a common 
superfood for women.

In addition to providing general health benefits, salmon is low in fat and high in protein, 
contains vitamin D that women are frequently lacking in their diet, and can fight cancer 
and Alzheimer’s disease. Try to get 2-3 servings of the salmon each week.

Avocadoes

Who doesn’t like avocadoes? This is a wonderful superfood for women to start adding 
to her diet. You can eat avocadoes straight from the fruit with a spoon and some salt, 
make yourself some guacamole, or make various other avocado snacks or meals. 
Avocado toast is a popular option for breakfast, which is healthy and delicious at the 
same time.

The reason avocadoes are an important superfood for women is because while high in 
fat, they have good fats. These are the fats women and men both need in their regular 
diet. There are a lot of healthy oils and other important nutrients in avocadoes, including 
vitamins B and K, as well as folate, magnesium, and potassium. Aim for about ¼ to ½ of 
an avocado every day if you can manage it.

Blueberries

All berries are good superfoods for everyone to eat, but blueberries are particularly 
beneficial. These are not only one of the foods with the highest amount of antioxidants, 
but also one of the most popular superfoods to consume. Blueberries have tons of 
nutrients, with so many antioxidants, they are often in the top 10 superfoods lists.

For women, blueberries help with anti-aging, improving your skin and hair, and lower 
your blood pressure and cholesterol. High blood pressure might be a higher risk for 
men, but it is still risky for women and can be a silent killer as it often leads to heart 
disease. Try to add some blueberries to your oatmeal or cereal in the morning, have a 
handful of them for lunch, or add them to frozen yogurt for your evening dessert.

Whole Grains

Also make sure you are getting enough whole grains. These contain a lot of fiber and 
are low in fat, so they help to keep your energy up without making you feel sluggish or 
adding too much to your diet if you are trying to lose weight. Whole grains include oats, 
quinoa, barley, and buckwheat. It is easy to add whole grains to your diet by replacing 
white rice and white pasta with brown rice and whole wheat pasta.

Children

With children, the superfoods are not only good for their growing bodies and brains, but 
also happen to be foods younger children tend to enjoy. If you have children, pre-teens 
or teens, make sure they are getting these superfoods on a routine basis:

Berries

All types of berries contain essential nutrients for children, including antioxidants and 
vitamins across the board. Most children do enjoy berries added to different foods and 
drinks, which is a major bonus. Perhaps your daughter loves oatmeal and would like 
some blueberries added to it, or your son likes frozen yogurt for dessert and you can 
mix in some strawberries and raspberries to make it more nutritious.

Another option is to make them their own fruit, yogurt, and oatmeal bites. You can fill 
about ¼ of silicone muffin tins with yogurt, then add a layer of granola or oats on top. 
Finally, add some sliced berries and freeze it. These are quick, easy, and nutritious 
snacks for the kids.

Milk

Make sure your kids are getting enough milk, as it is an essential form of vitamin D. 
Vitamin D is important for the development of your children’s bones and teeth, as well 
as their nails. Children that don’t spend a lot of time outdoors to get natural vitamin D 
from the sun’s UV rays are at a higher risk of vitamin deficiency from vitamin D.

Milk is also a good source of other nutrients, including B12 and B2, B6, vitamin A, zinc, 
and of course lots of calcium. Luckily, getting your kids to have more milk is as simple 
as a glass of milk with lunch and dinner, or choosing other dairy products. 

Eggs

Unless your children are on a strict vegan diet, they should be eating more eggs as well. 
These aren’t always considered a superfood for adults, but children should definitely 
have more of them. Eggs provide a good source of protein for growing kids, giving them 
enough energy to be active and help with their growing bodies. 

Eggs are also a good source or vitamin B, vitamin D, omega-3 fatty acids, iron, and 
zinc. They have so many nutrients, they are transformed into a superfood for children. 
The vitamin B in eggs is especially important because it helps with their brain 
development.

There are a lot of ways to get your kids to eat more eggs. You can make egg scrambles 
or omelets for breakfast, give them hardboiled eggs as snacks, or mix eggs into various 
other lunch or dinner dishes. 

Nuts

Yes, your children can have nuts and they are considered superfoods! This is good 
news for any children that don’t have a nut allergy. If you haven’t given your children 
peanuts or other nuts before, do so very slowly and look for signs of an allergy first. 
They usually begin developing with younger children. 

Nuts like almonds, cashews, walnuts, and peanuts are all good for your kids as long as 
you don’t let them over-indulge in them. They contain healthy fats, are good sources of 
protein, and have lots of vitamins and minerals kids need to grow. You can either make 
them sandwiches with peanut butter or almond butter, or give them small baggies with 
nuts as a snack.

Broccoli

For vegetables, most of them are good for kids, but not all of them are considered 
superfoods. However, one that definitely is is broccoli. This also happens to be a leafy 
green, though many people don’t realize that. Broccoli is loaded with nutrients, from 
fiber and calcium, to V vitamins, zinc, and folic acid. 

If you have difficulty getting your kids to eat and enjoy broccoli, try to think outside the 
box. You can cut it up into small pieces and sneak it in their soup or chili, or you can 
serve it with cheese or ranch. Another option is to make a casserole with chicken and 
rice, with small pieces of broccoli inside. If your kids enjoy macaroni and cheese, make 
them macaroni and cheese with broccoli. When it is all mixed together, it doesn’t taste 
bad.

Regardless of who you are, superfoods can benefit you. Whether you are adding 
blueberries to your cereal or trying to eat more lean proteins and leafy greens, you will 
be a healthier person overall.
