Incorporating superfoods into your child’s diet

Birmingham, Ala. (March 25, 2026) — March is National Nutrition Month, and this year’s theme is “Discover the power of nutrition.” The clinical nutrition team at Children’s of Alabama wants to spread the message about superfoods.

“Superfoods are nutrient-dense, whole foods that are packed with fiber, antioxidants, vitamins, and minerals,” said Janelle Hanick, a registered dietitian at Children’s of Alabama. “

Hanick provided several examples of superfoods that parents can incorporate into their meals:

Berries: (blackberries, blueberries, strawberries, cranberries, and raspberries)

Hanick says the rich color of berries indicates that they are high in antioxidants.

“Some great ways that you can include these into your and your child’s diet would be topping off your oatmeal, cereal, or parfaits with a handful of berries, grabbing a bowl of berries for a snack, or including these in any fruit-based desserts,” said Hanick.

Dark, leafy greens: (kale, turnip greens, mustard greens, and spinach)

“Dark, leafy greens are one of the most nutrient-dense foods on the planet,” said Hanick.

Hanick says you can add a large amount of dark, leafy greens to soups or stews, and they can cook down. You can also add them to salads. For those who are not fond of dark, leafy greens, Hanick recommends tossing them into a smoothie. Dark, leafy greens are packed with benefits, including folate, calcium, Vitamin A, and vitamin C.

Legumes: (lentils, kidney beans, black beans, split peas)

Hanick says legumes are staples in the diets of Blue Zones. Blue Zones are five specific areas where people live significantly longer, healthier lives, often reaching the age of 100.

“Some great ways that you can add beans to your and your child’s diet are by tossing them into tacos and chili,” said Hanick. “You can also look for different bean-based pastas such as chickpea or lentil pasta.”

Legumes are an excellent source of fiber, folate, and zinc.

Turmeric:

Turmeric is a spice commonly used in Indian dishes. It has powerful anti-inflammatory benefits.

“This is super easy to add in small amounts, even a sprinkle or a quarter of a teaspoon of turmeric powder or root to any dish,” said Hanick.  “You can also look for different types of Indian dishes that commonly use this spice.”

Hanick says some parents may notice their child is struggling to eat superfoods, and she recommends adding them to common foods that your child enjoys or introducing them in smoothies. She says you can also add a pinch of turmeric powder to those common foods. She also wants to remind parents that no single food can cure a disease. She says it is important to still focus on a well-balanced diet that includes superfoods and other healthy foods.