Thinking of how to give your child a brain boost? Pay attention to his diet. What do you feed him? Did you know? Certain foods help boost the growth a children’s brains and also improve the brain function, memory and concentration- well, now you know and here are the top 7 food items.
1. Brain Food: Salmon
Salmon is a type of fish that is rich in Omega-3 fatty acids and DHA. These nutrients are needed for both brain growth and functionality.
What to serve: Offer salmon salad for sandwiches; mix canned salmon and mayonnaise or non-fat plain yogurt, carrots and celery and spread on bread for breakfast. Opt for whole grain bread as this is also a brain-food.
2. Brain Food: Eggs
Eggs are one of the most popular protein sources but most people don’t know that egg yolks contain choline which is great for memory development. You are welcome.
What to serve: Scrambled eggs and toast, boil eggs with pasta, egg burrito, egg muffins are great options you can explore. .
3. Brain Food: Peanut Butter
“Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes — plus thiamin to help the brain and nervous system use glucose for energy,” says : -WebMD
What to serve: Try peanut butter and banana sandwich, use peanut butter as dips for fruits like apple (slices).
4. Brain Food: Whole Grains
The developing brain is in constant need of glucose supply. The fiber in whole grains helps regulate the release of glucose into the body. Whole grains also have B-vitamins, which nourish a healthy nervous system.
5. Brain Food: Oats/Oatmeal
Oats are grains for the brain. It fills both the tummy and the brain. Oats also are good sources of vitamin E, B-vitamins, potassium and zinc — which make our bodies and brains function at full capacity.
6. Brain Food: Beans
Beans are special because they have energy from protein and complex carbs — and fiber — plus lots of vitamins and minerals, Krieger says. “These are an excellent brain food since they keep a child’s energy and thinking level at peak all afternoon if they enjoy them with lunch.”
For fluids, offer a lot of water. Milk and yogurt are also great. Dairy foods are packed with protein and B-vitamins — essential for growth of brain tissue, neurotransmitters, and enzymes.
7. Fruits & Veggies
Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy. Some veggies to include in your child’s diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. It’s easy to sneak veggies into spaghetti sauces or soups.
Also read: A Guide to Planning Toddler Meals