Important Brain Foods for Your Child
By Andrew Loh
Young toddlers and school going children must eat nutritionally rich
and well balanced meals and snacks to boost their brain development
and assist normal growth of body organs. Here are some of the most
famous and well recognized and super charged brain foods for your
Brain boosting anti-oxidant rich foods
Vitamins A, C and E are the
recognized nutrients that act as highly beneficial and natural
anti-oxidants. Natural anti-oxidants are essential for ensuring
proper brain development, well organized network of neurons and
decrease brain cell degradation due to ageing.
Cut fresh fruits into small pieces and pack them into the lunchbox.
Tuck in some slices and pieces of fresh vegetables as well. Dry
nuts, beans and legumes are very good sources of natural
anti-oxidants and you may develop the habit of consuming these items
in your children. Prepare a vegetable and fruit fun role with a
little bit of fresh fruit jam to enhance the taste and flavor. Make
vegetable enriched pasta soups and sauces to introduce anti-oxidants
in your children's diet. Dry nuts like almond, pistachio, hazel nut
and cashew nuts can help your child become intelligent and sharp.
Brain boosters like Omega-3 Fatty acids
Omega-3 fatty acids are the
most important and critical feed ingredients that can help boost
brain and cognitive development in your baby. These fatty acids are
found in cold water fishes like salmon and tuna, and in plant
materials like avocado, flaxseed oils and nuts like almonds and
walnuts. Olive oil is also a rich source of Omega-3 fats.
Avocado is a good and meaningful fruit to start to introduce Omega-3
fat portion in your child's diet. Cut avocado into circular shapes
and stuff sweet sauce in between two slices of avocado. Your child
will simply love the delicious taste of avocado dipped in sweet
sauce! Grilled salmon and tuna dipped in a layer of sweet and sour
sauce is yet another bright idea. Sprinkle small portions of
flaxseed powder into yogurt-fruit mixed parfait for afternoon much!
Memory power boosters
Whole grains are known to improve memory
functions in growing children. Complex and superior wholegrain
cereals contain a large amount of Vitamin B that can help enhance
memory retention and recall abilities in children. They are also
very rich in dietary fibers that provide a continuous supply of
energy to allow your child perform better both in and outside the
Introduce whole wheat bread for morning breakfast by
providing two or three slices with fruit jam spread.
Mental alertness through iron
Iron rich foods can help improve
mental alertness and enhance energy levels in your children. Iron is
also required for supplying fresh flow of oxygen and hemoglobin rich
blood; this will allow maximum absorption of fresh oxygen into the
body and help reduce fatigue and weakness.
Lean meat, red meat, sea foods, clams, whole wheat,
dried cherries, golden raisins and almonds are rich sources of iron.
Sprinkle a dash of chipped dry fruits and raisins into the lunchbox.
Meat stews made of red and lean meat along with small portions of
sea food will help your child develop better memory and cognition.
Water is the liquid of life
Drinking water is a very good habit and
it can help retain concentration levels in the classroom. It will
also assist in enhancing focus and motivation levels. Hydration will
also reduce fatigue and weakness.
Make your child drink water instead of those dangerous
sugary sodas and beverages. Add a bit of slice into water; squeeze a
slice of lemon, orange or lime into a glass of water and help your
child increase energy levels.
Foods that can harm the brain
Beverages, colas, sugary fruit drinks with artificial sweeteners
are too rich in sugars and carbon dioxides which may result in a
large quantity of sugar in the blood stream. This may impede normal
sugar metabolism thus resulting in weakness and lethargy.
Refined white sugar enriched snacks and breads: These are
considered heavy foods that also contain extra amounts of sugar.
Eating too much of these may result in weakness, lethargy and
reduced classroom performance.
Trans-fat and hydrogenated oils: These oils have highly reactive
oxidants that can cause premature ageing and sagging physical
Junk and processed ready to eat foods: Every famous, quick,
instant, mouth-watering junk food sold in malls and shopping centers
are in fact slow poisons for your children. These foods not only
cause obesity in children, but also impede brain development
accompanied by deflated growth and body functions.
If you work hard and in a coordinated manner, you can create your
own recipe and menu plan to include some of the most famous brain
food additives and ingredients. If you are in doubt, you can consult
your physician or refer to books and magazines that excel in
nutrition and meal plans.