Finding the right nutrient-rich foods for children can be overwhelming, especially when your child is a picky eater. This topic is a struggle for many mums, so we were grateful when Nonso allowed us to share her struggle turned testimony, one filled with frustration, discovery and hope.
So sit back and relax while we tell you the story of a three-year-old named Tobi and how his mum helped him thrive with nutrient-rich foods
A Real Mum’s Story: How Nonso Transformed Her Child’s Diet
Tobi had become the “picky eater” of the family. He would push vegetables to the side of his plate, frown at eggs, and cry at the sight of anything beans. His daily diet had become a predictable cycle of white rice, plain noodles, and biscuits. Anything else was a battle.
At first, his parents thought it was just a phase. But as the months passed, Tobi became more tired, fell sick more often, and barely gained weight. His school teacher even mentioned that he struggled to focus during lessons. Nonso was heartbroken. How could her little boy, who once laughed at everything, now seem so weak and withdrawn?
One day, while sharing her worries with a friend, Nonso learned something that changed everything. She discovered that picky eating was not just a behavior. It could lead to real nutritional gaps that can affect every aspect of a child’s life even their mood.
With her friend’s advice, Nonso got to work. Instead of fighting with Tobi over food, she began blending vegetables into his soup, mixing blended ugu finely into his jollof rice, and sprinkling her new favorite pumpkin protein booster into his morning pap. She replaced choco tea with tiger nut milk. And when he asked for something sweet, she gave him pancakes made with baobab and her trusted baby food sprinkler.
Then it happened. In just a few weeks, there was a noticeable change. Tobi became more energetic, started gaining weight, and even surprised his mum one day by asking for “that green rice.” (jollof rice with finely blended ugu).
She had found her secret! Nutrient-rich foods for children that help kids grow well.
Why Nutrient-Rich Foods for Children Are So Important
Many children go through phases where they avoid certain foods. A common example is a child who refuses to eat vegetables or eggs simply because of how they taste or feel in the mouth, thereby missing out on important nutrient-rich foods for children. Over time, this creates a pattern that limits variety in their diet. And while it may seem like a minor issue, the real concern is the nutritional gaps that develop when certain food groups are avoided repeatedly.
In situations like this, it is important to help children understand that every food brings something valuable to the table. Each one provides nutrients their growing bodies truly need. That is why we are keeping it simple for you. We have put together a list of ten nutrient-rich foods that are easy to include in your child’s meals, along with how each one supports their health and development.
Top 10 Nutrient-Rich Foods for Children and How They Help
1. Egusi (Melon Seeds)– A Nutrient-Rich Food for Children’s Growth and Immunity
This is not just “soup thickener,” egusi is a powerhouse. It is one of the best nutrient-rich foods you can offer. It’s rich in protein, healthy fats, and zinc, which are essential for:
- Helping your child’s body build tissues and gain weight
- Boosting the brain and memory
- Supporting the immune system
Plus, egusi contains iron, and if you blend it with crayfish or locust beans, the value goes up. That soup you think is just vibes? It’s actually medicine in disguise.
2. Groundnut (Peanut)
More than just a tasty snack, groundnuts are:
- Rich in Vitamin E (supports healthy skin, vision, cognitive function)
- Packed with protein for muscle growth and tissue repair
- Loaded with healthy fats to aid the absorption of vitamins A, D, E, and K
3. Baobab Powder (Kuka)
A teaspoon contains more Vitamin C than oranges, plus calcium, potassium, and fiber.
- 1 tablespoon has 6 times more Vitamin C than a single orange which improves iron absorption and boosts immunity
- Helps in healing wounds
- Aids digestion and prevents constipation. Mix it with pap, oats, smoothies, bakes or as a replacement for milk in beverages.
4. BabyFoodSprinkler (Bambara nut, Soybeans & Dates)
Think of this like that chocolate mix you add to beverages, but better.
- Bambara nuts give energy and protein
- Soybeans offer complete protein
- Dates supply iron and natural sweetness
Sprinkle it over pap, add to milk for a drink, add to cereal, rice, or bread.
5. Peanut, Cashew & Sesame Seeds Mix
Small but mighty:
- Cashew = zinc and healthy fats
- Sesame = iron, calcium, magnesium
- Pumpkin seeds = protein, omega-3s, zinc
Blend and sprinkle into porridges, swallows, or sauces.
6. Local Greens (Ugu, Ewedu, Soko, Waterleaf, etc.)
Nature’s iron boosters, paired with a good source of vit c and these improve any child’s iron levels significantly
- Ugu = iron and folate
- Ewedu = Vitamin A, C, and calcium
- Waterleaf = hydrating, fiber, Vitamin C
Blend or finely chop into stews, rice, sauces.
7. Tiger Nuts (Aya)
Tiny but packed with:
- Iron for healthy blood
- Magnesium and potassium for bones
- Fiber for digestion
Make tiger nut milk or grind into flour for pancakes or cereal.
8. Mushrooms– An Underrated Nutrient-Rich Food For Children To Boost Immunity
Nutrient-packed and often overlooked:
- Selenium and B vitamins
- Natural immune boosters
- Help with red blood cells and brain function
Blend into stew or sauces, even smoothies.
9. Nature’s Burst (Chia, Flaxseed, Hemp, Sesame)
Ideal for picky eaters or those with allergies:
- Omega-3s for brain development
- Protein, fiber, iron, zinc, calcium
Add to pap, smoothies, cereal, or pancakes.
10. Spirulina– A Green Nutrient-Rich Food for Children For Energy and Focus
The ultimate superfood:
- Iron, Vitamin B12, protein
- Boosts energy, focus, and prevents anemia
Just a pinch into cereal, oats, or soup does the magic.
You can support your child’s overall health by choosing foods with the greatest amount and variety of nutrients, just like Nonso did. No single food provides all the nutrients your child needs, which is why a varied diet is essential. We are rooting for you big time, so start building their plates with powerful local ingredients just like Tobi’s mum and watch your child thrive.
