Choosing healthy foods for children are great for the body as well as the brain. Adding the correct foods will increase brain function, improve concentration, and aid memory functions. Super-nutrients for the brain are important for ideal brain health. Include the following healthy food options in menu plans for the children.
1. Omega 3 Rich Salmon
Brain function and growth depends on enough omega-3 fatty acids in the diet. Including salmon in the diet will improve memory skills. Remember, wild salmon is preferred over other salmon choices.
2. Protein Rich Eggs
Eggs are an excellent source of protein, and the yolks contain choline. Choline is important in the diet and supports memory development. Consider adding veggies to a quick omelet in the morning for additional health nutrients.
3. Fiber Rich Oatmeal
Oatmeal is an outstanding source of nutrition for “brain fuel.” Oats are full of fiber which will help sustain fullness. The food also contains vitamin E, vitamin B complex, and zinc. Oatmeal topping can be added to a variety of fruit mixtures.
4. Anti-Oxidant Rich Berries
Fresh berries provide antioxidants, vitamin C, and omega-3 fats (seeds). The fruit is great for increasing memory in children. Choose from berries including strawberries, blueberries, blackberries, and cherries. Berries with further intense color will hold more nutritional value.
5. Heart Healthy Beans
Beans are great for the heart and the brain. The energy packed food provides protein, fiber, vitamins, minerals, along with complex carbohydrates. Two beans which hold more omega-3 fatty acids include pinto beans and kidney beans. Beans can be added to soups, salads, spaghetti, or in wraps.
6. Power Packed Veggies
Veggies come in a colorful array of options and provide rich antioxidants which improve brain cell function. Excellent vegetable (and fruit) choices include pumpkin, carrots, spinach, tomatoes, snap peas, and sweet potatoes. Veggies are easy to snack on and can also be effortlessly added to soups and sauces.
7. Iron Rich Lean Meats (Or Meat Alternative)
Lean meats provide iron which improves concentration and helps to maintain on-going energy levels. Lean beef also provides a supply of zinc which improves memory functions.
For children who are vegetarians, iron can be obtained from soy with black bean burgers. Adding a source of vitamin C to a meal with beans will improve the overall absorption of iron.
Choosing the Best Brain Food Options
Choosing the best brain food options will help improve memory, focus, and brain cell function. Adding the foods discussed on a regular basis will help children to be one step ahead mentally, and it can improve overall school performance.