Published on Dec 13, 2018 and last reviewed on Nov 15, 2022 - 4 min read
What your child eats during their early years has a significant impact on their health throughout their life. This article will provide you with a list of the best brainstorming foods for your children.
Good nutrition is very important, especially when it comes to improving the intellectual capacity of your kid. Foods that are rich in omega-3 fatty acids can help increase the nervous stimulation activity of your child and improve memory and retaining power which is especially needed by children to cope with academics.
The brain is a hungry organ and is the first among all the body organs to take in all the nutrients from the food we eat. There are certain brainstorming foods that can help with the child’s brain and overall development. Here is the list of the top brain foods for children.
1) Nuts and Seeds:
Nuts are a rich source of vitamin E and thiamine, which are known to boost memory power in children and prevent cognitive decline. Include a variety of nuts in your kid’s diet like almonds, dates, walnuts, and pistachios. Nuts are also a perfect source of phosphorus and magnesium, which helps strengthen the bones of your kid. The most interesting way to incorporate nuts into your kid’s diet is to add them to smoothies and shakes. Your kid will definitely love consuming it.
Seeds like pumpkin seeds are enriched with zinc, which helps in enhancing mental ability skills and memory.
Studies prove that eggs help to improve sharpness in a kid. Egg yolks contain choline which helps to boost memory development. The best and easy way to incorporate eggs into your kid’s diet is to make scrambled eggs with lots of vegetables which act as antioxidants and reduce reactive oxidative stress. Some children prefer having it in the form of boiled eggs, which is also completely fine.
3) Peanut Butter:
Peanut butter contains thiamine which helps the brain to utilize glucose as an energy source. It also contains vitamin E, which acts as a potent antioxidant, thus protecting your kid from various diseases. The best and easy way to consume it is to add it to sandwiches. Do cut it into different shapes to fascinate your child.
4) Dairy Products:
Milk and yogurt are both loaded with protein which is essential for the growth of the brain cells of your kid. It is necessary for neurotransmission activity to increase the thinking capacity of your child and to improve in academics. They contain high biological value proteins necessary for the growth and development of your kid. Different fruits can be added to yogurt, which will also provide your child with essential antioxidants, calcium as well as proteins needed for the growth and development of your child. Do not forget to add flax seeds in it, too, as it is a good source of iron and will aid the overall mental development of your kid.
Children need to consume a lot of greens like spinach in their diet as the greens are rich in iron which is a very important brain-boosting mineral. Non-vegetarian foods like chicken and liver are also a good source of iron which helps to boost the memory power of your kid. Chicken can be added to sandwiches, along with some veggies. Do not forget to make your kid smile by adding a smiley made with tomato ketchup on the top of the sandwich. Garden cress seeds help to increase sharpness in your child as they are a very good source of iron. The best way to consume garden cress seeds is to powder them and add them to veggies. Encourage your kids to have a variety of fruits and veggies of different colors which contain vitamin C as it will enhance iron absorption.
Fish is a great source of omega-3 fatty acids and vitamin D, which protects the brain from impairment of mental skills and memory loss. Omega-3s help the brain function better, and it also helps your children to focus better. Salmon and tuna are rich in omega-3 fatty acids.
Plums contain antioxidant quercetin, which helps in fighting the decline in mental skills.
8) Whole Grains:
The brain is in constant demand for glucose, and the fiber in the whole grains regulates the release of glucose into the body. Whole grains also contain B-vitamins, which help in maintaining a healthy nervous system.
Oats are considered a nutritious grain for the brain. It provides fuel and energy for the brain. It is loaded with fiber, vitamin E, vitamin B, potassium, and zinc, which are required for the body to function effectively.
Berries such as strawberries, blueberries, and cherries are filled with antioxidants, particularly vitamin C, which helps to prevent cancer. There are also studies stating that berries have shown improved memory.
Beans contain protein, complex carbohydrates, fiber, and essential vitamins and minerals. Kidney beans contain omega-3 fatty acids, especially ALA, that are required for brain growth and function.
Research suggests that tomatoes contain the powerful antioxidant lycopene. Tomatoes protect the brain from free radical damage. It also promotes brain function and reduces the risk of Alzheimer’s disease.
Chickpeas are a good source of minerals like magnesium. It delivers the required amount of fuel to the brain and fastens the message transmission in the brain, and also allows the relaxation of the blood vessels feeding more blood to the brain.
Oranges are filled with flavonoids, including hesperidin and narirutin. These flavonoids are known to increase nerve activity and blood flow to the brain, improving cognitive function. Oranges are also rich in vitamin C, an essential nutrient for brain health.
It is very important to give your child a balanced diet, including optimal amounts of both macro and micronutrients.
Eating habits are generally developed in the early years of life, so it is very important to encourage your children to take in nutritious foods. Children may be picky, so offer them different colors of fruits and vegetables as they contain different combinations of nutrients. By offering your child a healthy balanced diet, you are ensuring that they are getting all the required and essential vitamins and minerals that they need for growth and development.
A healthy diet is a key to remaining physically and mentally active. The brain is the processing center that regulates all the vital functions in our body. Hence it is imperative to keep the brain healthy. In addition, studies have shown that certain foods act as power boosters to the brain, promoting mental health. These foods are:
- Nuts and seeds.
- Green leafy vegetables.
- Fatty fish.
- Berries and beets.
The brain is the primary organ responsible for the efficient functioning of all organs and systems. A healthy brain is directly proportional to healthy food. A healthy diet can keep the brain at its very best and improve various conditions like memory, concentration, and internal repair. A healthy diet has also helped in better and easy recovery from conditions like ADHD and Alzheimers. Foods that boost brain and memory are nuts, dark chocolate, fatty fish, green leafy vegetables, berries, eggs, pumpkin seeds, cruciferous vegetables, and turmeric.
Berries like strawberries, blueberries, cherries, mulberries, and blackberries are considered power boosters for the brain. These berries are rich in antioxidants that prevent cell damage, reduce inflammation, boost memory and concentration, and decrease the risk of age-related cognitive decline or degenerative diseases. Fruits rich in vitamin C, like oranges and kiwi, also promote brain development. Since they are rich in flavonoids, they increase blood supply to the brain and stimulate neuronal activity.
Studies have shown that berries, fish, and green leafy vegetables are excellent foods that help prevent memory loss. Berries are rich in flavonoids which significantly reduce the risk of cognitive decline and are extremely beneficial in dementia and Alzheimer's. Fish are rich in omega-3 fatty acids that prevent oxidative damage and increase vascular supply, enhancing learning and memory. Green leafy vegetables are a rich source of flavonoids and other nutrients like folate, vitamin E, and carotenoids, thus reducing the risk of dementia or cognitive decline.
Foods that boost our brain and memory are fatty fish, nuts, coffee, green leafy vegetables, berries, broccoli, turmeric, dark chocolate, eggs, oranges, and pumpkin seeds.
Bananas are referred to as brain food. Potassium and magnesium are high in bananas, and consumption of these helps increase the brain's ability to focus and concentrate. In addition, it is rich in vitamin B6, thus improving cognitive function. It also elevates the mood, reduces stress and anxiety, and keeps the brain fuelled continuously
Foods that help improve concentration and memory are berries, coffee, dark chocolate, green leafy vegetables, fatty fish, eggs, nuts, green tea, and pumpkin seeds.
Some superfoods for children's overall brain development are salmon, peanut butter, eggs, nuts, milk, yogurt, beans, berries, whole grains, and oatmeal.
Developing and nourishing a healthy brain is a multifaceted process. Along with wholesome nutrition, engage your child in various physical activities that boosts memory power. Adequate sleep is also crucial for better brain development. Include multi-sensory learning as it engages various vital areas of the brain. Finally, try incorporating brain foods rich in vitamin D, omega-3 fatty acids, and antioxidants to improve focus and memory and enhance cognitive development.
Nuts like walnuts, almonds, pistachios, and hazelnuts are considered the best foods for a healthy brain. Walnuts are rich in omega-3 fatty acids and help boost memory and prevent age-related neurodegenerative diseases. Almonds and hazelnuts are rich in antioxidants and vitamin E that can reduce or prevent cognitive decline. Pistachios prevent inflammation and promote normal brain functioning.
Green leafy vegetables are one of the super-brain foods that help fight dementia. They are rich in flavonoids and other nutrients like vitamin E, folate, and carotenoids, reducing the risk of cognitive decline and preventing dementia.
Kids have a shorter attention span and hence find it difficult to focus and concentrate on any task longer. Though it develops gradually, a few tips can help improve their focus and attention span. They are:
- Reduce distractions and limit screen time.
- Engage them in sufficient physical activity.
- Give considerable time for a particular activity.
- Do one thing at a time.
- Break down tasks.
- Offering healthy and wholesome food.
Memory skills are not inherited or present from birth. Instead, they are similar to soft skills that can be developed and sharpened over time.
- Encourage visual learning.
- Indulge in memory games.
- Employ multi-sensory learning.
- Encourage them to play and have fun.
- Foods that boost memory are fatty fish, walnuts, almonds, eggs, berries, and bananas.
Vitamin D3 and all the B vitamins are best known to improve concentration and boost memory. Vitamin D3 promotes nerve functioning and thus improves memory and concentration. Vitamin B fuels the brain and improves focus, alertness, and concentration.
Plaque is formed by protein buildup within the brain. Studies have shown that an increased amount of plaque in the brain is associated with Alzheimer's disease. Healthy brain foods and omega-3 fatty acids can prevent or reduce plaque formation. However, food like red meat, butter, margarine, cheese, pastries and sweets, fried foods, and sugary drinks are considered the worst brain foods that can also result in plaque buildup.
Last reviewed at:
15 Nov 2022 - 4 min read
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