Superhero Squad
What is a food superpower?
A food superpower is the main nutrient a food gives your body — like protein for building muscles, iron for carrying oxygen, calcium for strong bones or omega-3 fats for your brain.
Flip six cards to earn the Squad Scout badge. Food ideas here are educational and never a substitute for advice from your doctor or dietitian.
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Food teamwork, not magic powers
Does a superhero food stop you getting ill?
No single food prevents illness or supplies everything a growing child needs. The hero names are make-believe; the nutrients are real. Variety, enough food and appropriate fortified foods or supplements matter more than one special ingredient.
1. Find foods that work together
Pair a bean or lentil food with a vitamin C food, such as peppers or orange. Vitamin C helps the body absorb iron from plant foods. You do not need a special recipe to make that combination.
2. Read the label with a grown-up
Compare two plant drinks. Look for added calcium and vitamin B12 rather than assuming every drink contains them. Protein and fortification vary; suitable drinks also depend on a child's age.
3. Check the exceptions
Calcium in tofu depends on how it is made. Vitamin D in mushrooms depends on UV exposure. Seaweed iodine varies widely and can be excessive. A dietitian can help families plan reliable nutrient sources.
Your field challenge
Ages 7–9
Match lentils with a vitamin C food. Ask a grown-up which nutrient the pair helps your body use.
Talk about it
Which two foods could be a team in your next meal?