A Kid-Friendly guide for using Superfoods: Smoothies, Snacks & Sneaky Nutrition; Part 1

Description

Welcome to Z Natural Foods' newest multi-part article series, where I discuss the value of traditional and common superfoods for children. 

In Part 1 of this article series, I will discuss some of the top myths surrounding children consuming traditional superfoods.

So, let’s begin

For many years, I have written about the benefits of herbs, superfoods, and functional foods. However, there are specific areas that many practitioners shy away from, and parents are often confused about (because of so much misinformation) when discussing this vital topic: 

How to use superfoods to support children's health and, if it is even necessary. 

While there are many common myths about this topic, I will discuss the 3 most pressing. 

So, let’s begin destroying the top three most common myths surrounding the consumption of superfoods by children.  

Myth #1: Superfoods are a substitute for a whole-food diet and encourage your kids to develop lazy habits.

I strongly believe that the most common misconception about this topic is that using supplements or superfoods encourages people to become lazy with their daily food choices because they make up for what they are not getting in their diet, which may lead them to use supplements as a crutch. 

Along the same lines, many parents believe that giving their children superfoods may, in fact, encourage them to develop bad habits such as eating processed foods (because superfood powders are minimally processed) or relying on superfoods as the primary component of the diet. 

In simple terms, these false concepts are nothing more than misguided perspectives on superfoods, and I will discuss why these misconceptions arise. However, to understand why they are incorrect, let’s discuss a few essential facts. 

First, because the term superfood covers a wide range of foods, let’s briefly discuss the difference between common and traditional superfoods. 

A superfood is a food rich in compounds considered beneficial to a person's health. It has a very high nutritional density and a low calorie count. 

Common Superfoods: In simple terms, these are easily sourced common foods found in most people's daily diets. However, what makes these “common foods” into superfoods is their unique nutritional profile that goes well beyond basic nutrition. Each has its own unique attributes that provide the body with building blocks for self-healing.

Some of the most common examples are the following: 

• Meat: Yes, meat is a superfood because it is an outstanding source of all blood-building nutrients like iron and B12. Furthermore, meat is a natural source of potent compounds like L-carnitine, creatine, and CoQ10. 
• Marrow/Collagen: What used to be a delicacy is now a commonly consumed food with potent active constituents. Marrow and collagen provide the building blocks for every tissue in the human body. 
• Whole dairy: Whole dairy foods contain one of the best sources of proteins (casein/whey), a full spectrum of fatty acids, and probiotics.  
• Berries: The kings of polyphenolic compounds. 
• Cruciferous vegetables: These vegetables contain glucosinolates, sulfur-containing compounds that break down into bioactive metabolites, including isothiocyanates (such as sulforaphane) and indole-3-carbinol.

Traditional Superfoods: You may have read many articles online and seen the term “exotic” used to describe these types of superfoods. 

However, I believe the more appropriate term when discussing them is “traditional”. Traditional superfoods are native to specific regions and have been consumed by multiple generations as part of their daily diets, such as goji berries, maca root, moringa, and noni fruit, just to name a few. 

The key is that their diets stay the same from generation to generation, and these traditional superfoods are a consistent staple. These long-standing traditions value food as medicine and understand that consistency wins the game, unlike here in America, where we change our diet based on the latest fad. You don’t see ads or marketing for Maca root in Peru because it is just a daily food there.    

Second, let’s do a quick review of the differences between minimally and highly processed foods. This review is essential because it is the cornerstone for understanding why myth number one is incorrect.

It's essential to understand that all food is processed to some extent. There are four primary categories for classifying processed food. 

1. Unprocessed: Single-ingredient food and beverages that have undergone no modification, where the beneficial nutrients are still intact. In simple terms, think of an orange, an apple, or a banana.
2. Minimally processed: A single-ingredient food that has undergone some form of processing. However, the form or processing does not compromise the food's overall nutritional integrity. For example, cooking a whole egg is a form of processing. While the cooking process denatures the protein, the egg remains nutritionally intact, providing a complete protein source and a rich micronutrient profile. The cooking process in this case is necessary to prevent Salmonella. 
3. Moderately processed: In this situation, other ingredients, such as salt and sugar, are added to the mix, as in bread and pasta. It seems to be universally agreed that no more than five ingredients went into creating this food. Some people believe that an above-average amount of the nourishing qualities remains intact. However, with a few exceptions, such as fresh bread and pasta, I disagree.  
4. Ultra-processed: These products are so far removed from their original, wholesome state that they should no longer be considered food. They contain a long list of ingredients used to preserve, stabilize, and enhance their taste, creating an addiction to those foods. While highly processed foods may provide some nutrients, they offer little nourishing value compared to whole, wholesome foods. 

So, are superfoods a fix or a substitute for a child’s poor diet, and do they encourage bad habits?

Well, when I look at this question from the parents' perspective, wanting what is best for their child when living in a fast-paced, chaotic world, it is understandably quite easy to become complacent and fall into habits like easily replacing fresh food with “superfood” powders. However, let’s keep a few things in mind regarding the average child’s diet. 

• The average child consumes around 70% of their diet as ultra-processed foods. 
• There has been a staggering rise in obesity and metabolic diseases in children that are directly connected to highly processed foods. Not to mention the profound effect it is having on their mental health.  

Therefore, I hope I have made it clear that, because all foods are processed to some extent, it is essential to understand the variables that determine the different levels to avoid misclassifying a food type. 

Furthermore, it is also vital to understand that superfoods are, in fact, minimally processed, real whole foods. 

Let me be clear, you can’t “out-supplement” bad eating habits. However, the idea that superfoods encourage bad habits is simply false. When used correctly, superfoods can be a valuable tool for transitioning away from bad habits. 

In fact, they are outstanding transitional foods to wean anyone off of that 70% highly processed diet. 

When strategically placed and used appropriately, superfoods encourage better overall health habits by providing the fuel needed to function optimally. 

So, which do you think is a better choice: 70% highly processed foods, or incorporating superfoods into their lives?

Myth #2: Traditional superfoods are unsafe for children to consume.

While it is true that there is a lack of clinical evidence based on reductionist Western medical thinking regarding the use of traditional superfoods for children in the United States, longstanding traditions in many countries tell a very different story and do not support the idea that these foods are unsafe or unnecessary for children. 

In fact, in many countries where these foods are traditionally grown and consumed, they are fed to children from a young age. They are traditionally believed to support a child’s growth and development, as well as their respect for the value of food and tradition. The following are great examples: 

• Maca root is prepared as a traditional porridge of maca and quinoa for children in Peru three to four times a week. It is often noted that children who consume this traditional porridge perform better in school and daily tasks. 
• Goji berries are introduced to children's diets at a young age in China. Goji berries are deeply rooted in Traditional Chinese Medicine and are viewed as a nutritious food and gentle tonic.  However, because goji berries are rarely consumed in large amounts as a standalone food, they are often added to rice porridge, soups, and teas. They are traditionally used to support steady development and overall vitality. 
• While Matcha tea is not traditionally given to children due to its caffeine content. Children more commonly drink mild green teas, such as houjicha (roasted green tea). However, children are often included in matcha ceremonies that teach mindfulness, focus, and cultural appreciation. Superfoods like natto and seaweed are introduced at a young age and become a normal part of a child’s diet in Japan. 
• In Mediterranean countries like Greece and Italy, there is a concept known as "first foods." These are traditional foods like wine (diluted), coffee (diluted), and olive oil, which are given to children at a very young age to begin their food education and integrate them into family culture. Furthermore, a traditional superfood snack is Greek yogurt with honey and walnuts. 
• In Mexico, superfoods like chia seeds are introduced to kids at 6 months of age. Furthermore, while it is used with caution due to its stimulating effects, cacao, in tiny amounts, is also traditionally introduced as part of their food tradition and education.   

If you really want to get down to the nuts and bolts of this topic, superfoods are nutrient-dense, real foods that provide support, balance, and teach respect for tradition and the nourishing value of whole foods. 

I am going to let you in on a deep, dark secret. 

In every one of the countries I have mentioned above, they give these foods a special name. 

They are called FOOD.  

Myth # 3: Superfoods contain toxins not found in other foods and are therefore dangerous for kids.  

This specific topic is quite complex, and many people make dangerous claims that only superfoods contain toxins and heavy metals, making them dangerous for anyone (let alone children) to consume. 

People love using terms like toxins, poisons, and heavy metals to frighten you into believing only part of the story. 

Let me simplify this topic about heavy metals and superfoods. 

If you believe that maca, cacao, or freeze-dried berry powders contain more toxins and heavy metals than your average bundle of spinach or kale, you are very misguided. 

They are, to some extent, in all the foods we consume. Unfortunately, we live in a toxic world, and heavy metals are not specifically a soil or food problem, but instead, an unavoidable man-made environmental problem. 

However, while they have ended up in our soil, that is not where they begin. This is a man-made problem caused by unchecked dumping and burning practices that congest our air with byproducts, allowing them to travel freely and end up in our water and soil. 

While we have passed go, we have not been allowed to collect our two hundred dollars. This is a worldwide issue that has plagued our food supply. This is the simplified version of what has caused a massive change in our food supply. Furthermore, and equally as destructive, I believe it is a big selling point for “big food” to convince you that highly processed foods filled with microplastics are a better and safer alternative. 

I am not saying you should ignore this issue or pretend that it does not exist. I am simply trying to put things into perspective so they don’t seem so alarming. 

However, I believe we have one choice: to adapt. What the uneducated fools call “toxic” superfoods and adaptogenic herbs may, in fact, be the answer. When consumed in appropriate amounts, these daily tonics provide nourishment and potent compounds to help us adapt to our ever-changing environment by supporting our natural detoxification pathways, nervous system, and stress response. 

Let me be 100% clear. I DID NOT say superfoods specifically “detoxify” our bodies. I said they support our detoxification pathways, allowing us to adapt to external changes more efficiently. Bottom line: if your elimination pathways work better, your body will be able to adapt. 

I look forward to your emails.  😀  

In conclusion, I hope today’s article has provided you with a comprehensive overview and debunked some of the top myths surrounding the controversial topic of superfoods' safety and efficacy for children. 

Please stay tuned for Part 2, where I discuss my top superfood picks for kids, their use as transitional foods, and how to incorporate them safely and effectively into your kids' daily diet.  

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing, and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about using medicinal and tonic herbs, as well as foods traditionally found in local markets, in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.