11 Brain Foods for Kid’s Health and Cognitive Development
While a good variety of food is quite literally the spice of life, a healthy lifestyle and fitness are important too. Here are my favourite foods for brain development in children:
1. Fish – we all know by now the benefits of eating fatty fish like salmon or tuna. Studies link omega-3 fatty acids with improved concentration growth and function.
2. Wholegrain – so beneficial because it contains slow release glucose to power the brain. Try the kids with wholemeal breads, wraps and rolls, brown rice and pasta. These are part of a goof low GI diet.
3. Eggs – so versatile and tasty, also a fab source of protein and contain the essential brain-building nutrient choline. Boiled, scrambled, poached, omelette, on toast with soldiers – so many choices, only a dozen eggs!
4. Berries – Fresh Strawberries, Blueberries, Blackberries, Rasberries, all high in Vitamin C and antioxidants. Serve on oatmeal for a super boost start to the day.
5. Fruit – while it isn’t necessarily a brain food, what it does is keep the bowels regular and that improves kids’ concentration. If sending in a lunchbox cut up fruit is much easier to eat.
6. Broccoli – Full of Vitamin K and antioxidants, and also and other leafy green vegetables are great too. Other super healthy veggies are tomatoes, onions, garlic, pumpkin and celery.
7. Beef – iron deficiency is children is an increasing statistic and beef is the best source of it. Iron helps strength and focus. For the vegetarians, patties of soy, kidney and black bean.
8. Beans – provide loads of energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high and the body healthy.
9. Nuts and Seeds are another great boost of protein, essential fatty acids, and vitamins and minerals will keep your nervous system happy and may boost mood. Peanut Butter too.
10. Oats and Oatmeal – containing Vitamins E, B complex, and zinc. Great source of energy for the body and brain and high in fiber to keep the kids feeling full for longer.
11. Water – a well hydrated body functions better, and also sometimes when the kids (and us!) are hungry we are actually dehydrated so a drink of water can encourage less snacking.
Danger Danger Junk Food! Refined sugars and damaged fats may make kids hyperactive, effectively reducing the ability to concentrate. They can also contribute to obesity and other weight-related issues later on in life like Diabetes.