Growing kids require a wholesome diet containing a variety of foods for optimal nutrition, especially for the brain. Children engage in diverse activities and juggle the tasks at school and at home. The brain also requires calories to perform tasks and maintain concentration all day. Certain nutrients are known to have a pivotal role in boosting brain function. Parents should ensure their kids have the right foods for brain health that will be crucial for improving their cognitive skills, concentration and memory power.
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Mentioned below are some healthy foods that boost brain health in kids.
1. Whole Grains
Whole grains are among the foods good for brain health that would fulfil the requirement of constant glucose supply to the brain. They are healthy because they are rich in fibre and B-vitamins necessary for the proper functioning of the nervous system. Oatmeal is the whole-grain cereal which can be one of the best breakfast choices for your kids. They also contain potassium and zinc that are vital for brains functioning.
2. Protein-rich Foods
The communication between brain cells happens via chemical messengers known as neurotransmitters. These are made of amino acids which are the building blocks of proteins. Beans and lentils are excellent sources of proteins for your child’s growing years. Beans, in particular, are healthy foods for kids that are loaded with nutrients, including omega-3 fats. Dairy products such as milk, cheese, and yogurt are also packed with proteins. So, they will not only meet the calcium requirements but also aid in the growth of brain tissue, enzymes, and neurotransmitters.
3. Colourful Vegetables
Include a mix of colourful vegetables in your child’s diet. Including them as salads in the meals is a perfect idea to encourage your kids to consume these vegetables. Dark and rich coloured vegetables are high in antioxidants that provide nutrition to the brain cells. Some options to include are:
4. Nuts and Seed
Encourage your kids to consume healthy nuts and seeds that are rich in omega-3 fatty acids and antioxidants, including vitamin E. Almonds are perfect options for a healthy snack. You can also prepare peanut butter sandwiches as your child will receive enriched amounts of omega-3 fats for building and maintaining brain cells.
5. Foods Rich in Iron
It is crucial to check if there is an iron deficiency in pregnant women and young children, and take foods rich in iron – a vital nutrient for healthy neurological function. Provide your kids adequate quantities of fortified cereals, beans and lentils, dark leafy green vegetables, baked potatoes, apples, and pomegranates that will provide iron for brain development.
Providing the best foods for kids can have a positive impact on their brain health. It works best when the body receives sufficient sleep and exercises for its overall wellbeing. You can make a healthy start by creating a well-balanced diet for your child, comprising of meals and snacks, as discussed above, that will make a huge difference when it comes to their brain growth and improving memory function.
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