When we eat food, the brain becomes the first organ to absorb nutrients from it. The food you feed your kid should be balanced, and healthy for both body and brain activities. Healthy food improves their memory, brain functioning, and concentration. You need to mold your kid’s brain while still young so as to nurture his/her intelligence to make them the best they can be. There are certain types of food you should include in your kid’s diet every day. Others shouldn’t be consumed daily but are an important part of their diet. Here is a list of foods to improve your kid’s brain health.
Greens are full of vitamins, folate, and antioxidants which are crucial in the growth of new brain cells. For example, spinach helps in strengthening the brain cells and lower chances of getting dementia later in life. Also, vegetables like tomatoes, pumpkin, carrots and sweet potatoes are very useful in a kid’s body. Kids may not be up to eating steamed spinach alone. You can complement it with other dishes such as chicken, cheese and serve with rice. Chop the vegetables into small sizes so that the kid doesn’t notice them.
Healthy fat is essential to brain health. Full-fat Greek yogurt and any other healthy yogurt which is high in protein can help to keep brain cells in good form for sending and receiving info. Plus, they are a source of calcium which forms a significant part of the electrical signaling system within the kid’s brain. Greek yogurt can be added to cereals and a few blueberries for extra nutrients called polyphenols. Also, mixing with dark chocolate chips can be of help too. All these nutrients help keep the mind sharp by increasing blood flow to the brain.
Curds are known to help with digestion and the probiotics in them help in brain development. A study showed that consuming curd (fermented dairy products) had an impact on a certain part of the brain that controls emotions and sensations. Therefore, they concluded that curds help in controlling anxiety and depression. Ultimately, curds improve the mental process of knowing, learning and understanding. You should encourage your kid to eat more curd although many kids love it. If your kid is reluctant to eat it, add a teaspoon of honey to improve the taste.
Eggs are rich in proteins and incredibly nutritious. Egg York contains choline that helps with the functioning and development of brain cells. It also forms acetylcholine, a neurotransmitter that carries the message to and from nerves. Eggs also boost metabolism in the body. You can simply scramble or boil the eggs. Alternatively, you can add eggs to a sandwich or serve with slices of bread for breakfast.
Fish such as salmon are an excellent source of omega 3 fatty acids which are crucial for brain growth and functioning. Studies support findings that these fatty acids help in sharpening minds and kids who consume more of them tend to do better in the mental skills test. Another fish with omega 3 is tuna although not as rich as salmon. Canned salmon mixed with plain yogurt and served with whole grain bread is such a great idea. Still, you can add canned salmon to creamy broccoli soup. Remember deep frying the fish can destroy the omega-fats significantly. You can instead bake, broil or steam.
Nuts are a natural source of beneficial monounsaturated fats. For example, almonds are a superfood for the brain and help in repairing brain cells. They also contain zinc, vitamin E, and proteins which enhance brain health and improve memory. In addition to that, they boost mood and keep the nervous system in check. You can feed your kids nuts in form of pesto, nuts combined with olive oil and dark leafy greens. Another way to eat nuts is through peanut butter which many kids love.
Specifically, go for fiber and protein-rich oatmeal which keep heart and brain arteries clear. Plus, they help in digestion. In a study, kids who ate oats did better on memory-related school tasks than those who ate sugary cereals. When serving you can add a pinch of cinnamon, a spicy compound that protects brain cells. Additionally, adding a couple of fruits to oats can improve the taste since they are tasteless.
As important as healthy meals are for kids, their brains also require enough water for optimal functioning. Lack of proper brain hydration leads to a lack of efficiency. Some foods contain water although not enough for the entire body, thus to maintain proper blood flow encourage your kid to drink a glass of water every now and then.
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