When you have children, you undoubtedly want to make sure they are eating well so they can live as healthily as possible. All areas of health, including brain development and function, depend on proper nutrition. During the first years of life, a child’s brain grows rapidly. In fact, by the time your child is two years old, their brain has grown to 80% of its adult size.
During puberty, your child’s brain continues to develop, particularly in the prefrontal cortex, also known as the brain’s “personality core.” This is the part of the brain responsible for executive activities like planning, memory, and decision making.
Each nutrient is critical to healthy brain activity. In addition, research has found that certain nutrients and foods promote brain growth and improve cognitive function in children and adolescents. In this article, we list the best superfoods to improve your child’s brain health.
Add these superfoods to your child’s diet to improve brain health:
Omega-3 fatty acids and vitamin D found in fish help protect the brain from memory loss and cognitive decline. Sardines, tuna, and salmon are all high in omega-3 fatty acids. The more omega-3 fatty acids we can get into children’s brains, the better their ability to concentrate will be.
Anthocyanins, which are beneficial plant chemicals, are abundant in berries. According to scientists, anthocyanins may provide a number of brain health benefits. They may have anti-inflammatory effects, improve blood flow to the brain, stimulate the growth of new nerve cells, and promote the expression of certain proteins. These include BDNF, a neurotrophic factor that plays a role in memory and learning.
3. Leafy greens
Although it can be difficult to encourage your child to eat leafy greens, research shows that these nutrient-dense vegetables are vital to children’s brain development. You can add them to their diet by adding them to smoothies, omelettes, sandwiches, etc. There are substances that protect the brain in green leafy vegetables like spinach, kale, and lettuce, including folic acid, flavonoids, carotenoids, and vitamins E and K1.
You can help your child’s brain health by giving them unsweetened yogurt for breakfast or a high-protein snack. Iodine, a vitamin needed for brain growth and cognitive function, is found in dairy products like yogurt. Studies have shown that children on a diet high in iodine are less likely to suffer from cognitive impairment than children on a diet low in iodine.
Beans are unique because they contain a variety of vitamins and minerals, as well as energy from protein, complex carbohydrates, and fiber. When a child eats them for lunch, they are a great brain meal as they maintain a child’s energy and mental performance throughout the afternoon.
In addition to thiamine, which helps the brain and nervous system use glucose for fuel, peanuts and peanut butter are excellent sources of vitamin E, a powerful antioxidant that preserves neuronal membranes. Serve in salads, as a dip, in sandwiches and more.
Because of their sweet taste, oranges are a popular citrus fruit and are very popular with children. Your child’s overall health, including their cognitive health, can be improved by including oranges in their diet. Hesperidin and narirutin are just two of the many flavonoids found in oranges. Consuming foods and drinks high in flavonoids, such as oranges and orange juice, can help increase blood flow to the brain and nerve activity, which can improve cognitive performance.
Oatmeal is one of the most popular breakfast foods for kids. Children need energy or brain food in the morning, which oats provide in abundance. The high fiber content of oats keeps a child’s brain active throughout the school day. Potassium, zinc, vitamin E, B vitamins, and other elements that support the healthiest functioning of our bodies and minds are abundant in oats.
Eggs are known to be an excellent source of protein. However, the yolk also contains a significant amount of choline, which helps with memory development. Consider eating more eggs. Eggs are also extremely versatile and can be boiled, served in omelettes, in burritos, sandwiches, and so on.
One of the most abundant dietary sources of flavonoid antioxidants, including epicatechin and catechin, is cacao and cacao. Research suggests that these substances may be beneficial for brain health due to their anti-inflammatory and brain-protective properties. The brain is better supplied with blood thanks to cocoa flavonoids, which also improves visual processing.
Make sure to add these nutritious superfoods to your child’s daily diet. Not only do these foods improve your brain health, but your overall health as well.
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