The foundation for a healthy brain is set in the first few years of life. According to studies, a child’s long-term well-being depends on their diet throughout infancy. In addition, the foods they eat also have an impact on their cognition, temperament, motor skills, and language development. Thus, according to Dr. Uma Naidoo (a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School), foods high in omega-3 fatty acids, folate, iron, iodine, zinc, choline, and vitamins A, B12, and D improve brain function, behavior, and learning. On the other hand, it’s essential to stay away from processed foods with added sugars.
Besides, parents must use creativity as some kids can be picky.
Here Are Six Brain Foods That Will Keep Your Kids Focused and Alert –
1. Superfood smoothies, to start
Smoothies are a delicious way to add a variety of nutrients to your child’s diet and can even mask items that they might otherwise reject. Plus, you may even refer to it as a “milkshake.”
Furthermore, add leafy greens high in fiber and folate, such as spinach or kale, as well as chia seeds or walnuts for plant-based omega-3 fatty acids, fiber, and protein, to create the greatest superfood smoothie. In addition, add avocado for healthy fats, then blueberries for antioxidants.
Additionally, adding plain, unsweetened yogurt can raise the protein content, creaminess, and gut-healthy probiotics that improve the mood.
2. Homemade vegetable fries
Getting enough fiber and phytonutrients from a broad array of veggies is crucial for maintaining both gastrointestinal and brain health. Besides, you can bring a crispy, crunchy texture to your food without deep frying thanks to air fryer ovens. Hence, if veggie fries are homemade, they can be considered among the best brain foods. Thus, you can use it to make “fries” out of zucchini, carrots, or green beans. In addition, to enhance flavor, sprinkle a little black pepper, turmeric, rosemary, oregano, parsley, or thyme on top of the vegetables.
3. Made-at-home hummus
Legumes are wholesome, plant-based sources of iron, zinc, protein, and fiber that are good for the growth of the brain. And a versatile method to include beans in your child’s diet is through homemade hummus. Additionally, there are numerous ways to serve it, including as a dip with apple slices, carrot sticks, thinly sliced celery, or sugar snap peas.
Moreover, kids may find your hummus more enticing if you add some color to it. For instance, imagine a hummus that is bright orange from carrots or deep purple from beets and topped with a vegetable monster face.
Early exposure to fish can boost your child’s likelihood of liking it and consuming low-fat, vitamin-rich proteins for the rest of their lives. For instance, salmon is a good source of vitamin B12 and omega-3 fatty acids, which support healthy brain development and happy emotions. It is also tender and gentle enough for young children.
Choline and the brain-boosting vitamins A, D, and B12 are all abundant in whole eggs. And since choline has been found to enhance brain development and long-term memory, it is particularly crucial for young children.
Therefore, Dr. Naidoo advises purchasing pastured eggs since they may have twice as much vitamin E and nearly three times as much omega-3 fatty acids as caged eggs, according to one research.
Meatballs are a great way to introduce vegetables and potent plant-based fiber to your child’s diet. For instance, you can use beans, lentils, or pastured ground turkey as a base. Then, incorporate grated zucchini or spinach. After that, add your seasonings and use flax seeds to bind the ingredients for more omega-3 fatty acids. Finally, the healthiest method is to bake the meatballs instead of frying them.
Read More: Know What is Healthy Food