10 Kid-Friendly Super Foods that Support Great Skin
Sep 01

10 Kid-Friendly Super Foods that Support Great Skin

Did you know that great skin starts with what you feed your little one? Many skin conditions such as eczema or psoriasis can be linked to poor diet and nutrition. Kids love eating new and interesting meals so why not try to incorporate fun foods that not only taste great but support healthy skin too?


Read below for 10 kid-friendly superfoods. 



Ok, so maybe water is not its own food group, but water is essential to supporting healthy and well-hydrated skin. Offering your child water throughout the day is one of the best ways to keep skin (and tissues) functioning at their best. To encourage steady water consumption, try squeezing fresh fruit or even offering a small amount of sparkling water for a fun treat! 



Oatmeal is a fantastic option that allows you to be versatile and add a range of options for even the pickiest eaters. Oatmeal is rich in selenium, vitamin B, fibers, and is great for balancing blood glucose levels and iron. Although often eaten as a breakfast item, Oatmeal is a great snack choice and can be topped with kid friendly items like blueberries or nut butters. 



Tofu is an excellent food rich in plant-based protein, fiber, nutrients, and minerals for kids. Tofu encourages the growth of our growing kids. Parents can easily use it in stir fry, with eggs, or you can even become highly creative and use them to make nuggets.  



Blueberries, raspberries, strawberries, cranberries and blackberries are beneficial as they promote strong digestive health and protect the nervous system and blood vessels. Berries can be used in smoothies, muffins, jams or jellies or quick and easy finger foods! You can even use this time to teach them the different colors and texture!



Avocados are a great option that can be eaten by themselves or mixed into smoothies, puddings, or spread on whole-grain bread. Avocados contain monounsaturated and healthy fats that support the growth and development of growing kids and may contain compounds that help to protect skin from sun damage


Sweet Potatoes 

Sweet potatoes are a year-round food that can be incorporated for breakfast, lunch, or dinner! Sweet potatoes are rich in fiber and beta carotene which helps the body make vitamin A. One serving of baked sweet potatoes contains enough beta carotene to provide more than six times the daily dosage of vitamin A. 


Nuts and Seeds

Nuts and seeds are filled with healthy fats, fibers and protein that can be used to make nut butters, smoothies, or just eaten as a snack. This superfood helps to limit inflammation with its antioxidant properties, which can also prevent oxidative stress. Nuts such as walnuts contain dense amounts of Zinc which are essential for skin to glow and to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.


Beans and Lentils

Beans and lentils are a primary source of vitamin B, folate, iron, protein, fiber and other minerals. When making the patties you can ground and blend other nuts and seeds with the beans and lentils for added nutrients and to create a super-super food!


Dark Leafy Greens

It is very important to incorporate leafy greens into a child’s diet because they are so loaded with folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Kale, spinach, swiss chard, and collard greens are among the popular ones be creatively incorporated in smoothies and stir fries. These powerhouse plants boost the immune system, ward off the common cold, and can help support against sun damage. 


Fatty Fish 

Fatty fish such as salmon are wonderful foods to support growing skin. These foods are rich in omega-3 fatty acids. Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. These fare also are rich in vitamin E and can support skin inflammation reduction from falls or scrapes.