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If you are concerned about the development of your child’s brain and you want to raise them smarter and intelligent, please think about their daily food. Foods can give their brains huge impact.
In fact, the brain is a very hungry organ. In order to function, the cells in our brain need two times the amount of energy that other cells in our body do.The brain consumes about 20% of our daily intake of calories.
The first three years of children’s life are critical for their brain development.
Because by age three, a child’s brain has reached 80 percent of its adult volume.
You should be very careful in choosing what you feed to them during this period.
It is very important what kind of food children take.
The Brain needs good healthy food.
The good foods help in supporting the development of their brain.
Here are seven foods that will boost your child’s brain power.
1. Salmon
Fatty fish like salmon, is an excellent source of the omega-3 fatty acids, which provide the building blocks of the brain tissue.
While tuna and mackerel are also source of omega-3s, but they are not rich sources like salmon.
Some types of fatty acids are not made by the body and must be taken from foods.
A regular consumption of fishes will improve your child’s mental skills.
How to give salmon to your child?
Sandwich:
Serve on whole-grain bread — which is also a boost brain food.
2.Eggs
Build them muscle power with eggs!
Eggs are well-known as a great protein source. It contains nutrients such as omega 3 fatty acids, zinc, lutein and choline, which enhance concentration.
Choline helps produce acetylcholine or the memory stem cells. It helps to improve memory in children.
Egg yolks also contain iron which is important for good brain function.
Give more eggs to children:
For breakfast- Scrambled eggs, Poached eggs and Sunny-side up.
Give your kids hard-boiled eggs for a snack or make own your sweets with eggs.
When you feed eggs to children you’d better to choose organic eggs – the poultry are fed organic feed.
3.Beans
Beans are a major source carbohydrates, protein and fiber. It contains twice the protein of an egg and more fiber than broccoli.
They are filled with important nutrients such as iron, calcium, B vitamins and fiber that help nourish children’s growing body.
How to give beans to your child?
Beans can be hard to digest, so don’t feed them too early.
Beans can be mashed or pureed for small child, elder one can enjoy them in their whole form.
Feed more beans to your child
4.Whole grains
The brain needs a constant supply of glucose.
Whole grains have a low glycemic index and slowly releases glucose into the bloodstream, keeping your child alert throughout the day.
It contains folate, fiber and vitamin-B.
Folate is essential for the proper functioning of the brain and the fiber helps regulate the release of glucose into the body. Vitamin-B provide a healthy nervous system.”
Try to provide whole grains meal constantly.
5.Oatmeal
Oats are one of the most familiar cereals for children and a very healthful food.
Oat is rich in Vitamin E, zinc and Vitamin B complex
Its high fiber content provides the kids with a steady stream of energy.
Oats provide great energy for the brain that children need first thing in the morning.
A study shows that children who eat oats for breakfast perform significantly better in tasks that evaluate spatial memory.
“grain for the brain,” says Sarah Krieger, MPH, RD, LD/N, a St. Petersburg, Fla. consultant and ADA spokeswoman.
6.Berries
Strawberries, Cherries, Blueberries, Blackberries.
Berries contain high levels of antioxidants.
Especially vitamin C.
Vitamin C is the most important water-soluble antioxidant in extracellular fluids.
Studies have shown improved memory with the extracts of blueberries and strawberries.
Eat the real thing to get a more nutritious package. The seeds from berries are also a good source of omega-3 fats..”
7.Colorful Vegetables
Another excellent sources of antioxidants, deep colors vegetables.
Vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy,.
Green leafy vegetables like kale, chard, spinach are rich in Folate, which known as Vitamin B9. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.
Broccoli is another superfood for your child’s brain. it contains DHA, which helps the neurons connect. This makes it an excellent brain food.
Feed more veggies to your child.
If you want to know more “How does food affect our brain?”
Please check the book “Your Brain on Food” by Gary L.Wenk, Ph.D.
If you want to know what kind of food should avoid feed baby, Please check our blog
5 foods to avoid feeding your child if they are under 12 months