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A balanced diet with foods to boost kids’ brains is crucial for cognitive development. The right nutrients, namely protein, minerals, carbohydrates, and vitamins in the right quantity, will help them grasp knowledge and increase their intelligence. In addition, as they step into the outside world of school and different play activities, they need to have enough energy and understanding ability. Hence, in this post, we introduce you to some of the best foods to enhance your child’s brain development.
Our List Of 10 Foods For Brain Development In Children
At this crucial stage of development, your child’s diet will play a very important role in nurturing their intelligence, so make sure you give them the best they need. To help you, we’ve put down the ten best brain development foods for kids.
1. Greens:
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Green leafy veggies such as spinach and kale are rich in folate and vitamins, which are linked to brain growth. Your child may hate green veggies, but you should find ways to sneak them into your child’s meals. Add them to your child’s omelets, wraps, and rolls with lettuce and tomatoes (1) (2).
2. Yogurt:
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Yogurt is a great source of calcium and proteins, which improve the function and growth of nerves and brain tissues. They also contain probiotic bacteria that improve digestive health. A cup of yogurt blended with some fresh berries makes for a quick and yummy smoothie (3).
3. Eggs:
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Eggs are a rich source of protein, and also contain good amounts of choline, a nutrient that is necessary for the proper function and development of the brain. One of the best facts is that eggs are extremely versatile. Add them to sandwiches, wraps and salads, and you’re done (1)!
4. Fish:
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Fish is also considered good for brain development in children. Fishes such as salmon, sardines and tuna are a rich source of vitamins and omega 3 fatty acids. These nutrients are responsible for protecting the brain against memory loss and age-related memory decline. Omega 3 fatty acids also boost your kid’s immunity, so make sure you include at least two or three servings of it every week (1) (4).
5. Kidney Beans:
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Kidney beans are rich in folate and vitamin B and serve as a good source of protein for vegetarians. Consumption of kidney beans is believed to boost memory and prevent many lifestyle-related disorders (5).
6. Berries:
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Berries are literally packed with valuable antioxidants that help prevent free radical damage to the brain and keep your kid’s memory in top shape. Plus, they also provide the body with a good dose of vitamin C, which improves immune function. Add some to your child’s cereal, oatmeal, or quick desserts, and your kid will gobble them down in no time (1) (6).
7. Nuts & Seeds:
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From walnuts and almonds to flax seeds and chia seeds, ensure you add these to your kid’s diet. They are full of protein and essential fatty acids that will boost their mood and help your kid’s nervous system become healthy and function better (1) (6).
8. Oatmeal:
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Oatmeal isn’t just great for you, it’s a cool breakfast option for your kid too. It is rich in fiber and offers a steady supply of glucose to the brain throughout the day, keeping it alert. In fact, studies have also confirmed how kids who consumed oatmeal performed better on memory-related tasks than other kids (6).
9. Apples:
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Lunch-box friendly and amazingly versatile, apples make for a quick and healthy snack for your kid when they have a sweet craving. Apples contain vital antioxidants that fight cognitive decline. Try to buy the organic variety to steer clear of the risk of pesticides and chemical additives affecting your kid’s health (7) (8).
10. Turmeric:
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Known for its anti-inflammatory properties, turmeric is one of the best memory-boosting foods you could add to your kid’s diet. Its curcumin content helps brain function and also fights inflammation of brain tissues. Research suggests that it may help prevent the development of Alzheimer’s disease. If you enjoy Indian cuisine, you are all set because most Indian dishes are prepared with turmeric (9).
Frequently Asked Questions
1. Is banana good for children’s brain?
Bananas are packed with healthy and natural low glycemic index sugar essential for the brain. Also, they contain tryptophan, an amino acid that is converted into serotonin in the body and acts as a brain neurotransmitter to make you feel happy. Therefore, eating bananas is especially good for your child’s brain during stress and exam time (10).
2. Which juice is best for children’s brain?
According to various studies, drinking 100% orange juice benefits brain health and improves cognitive function (11).
3. What foods help repair the brain of a child?
Brain-healthy foods, including healthy fats, limited saturated fats, and high fiber foods, can help improve your brain function. Green vegetables, berries, nuts and seeds, fatty fish, tea, coffee, dark chocolate, etc., fall into this category (12) (13).
4. Which fruit is best for the child’s brain?
Berries, such as blueberries and strawberries, are considered the best fruits for improving brain health and memory power (13).
It is intriguing to see how one may improve brain development and function in children by including certain foods as part of their balanced diets. Adding vitamin-rich leafy greens or protein-packed yogurt and eggs can improve neuronal health. The essential fatty acids in fish, seeds, and nuts make them important foods to boost children’s brain development. The memory-enhancing benefits of turmeric, antioxidants from apples, or steady glucose release from oatmeal make them effective options for your budding genius. Try sneaking these foods into your child’s diet to help achieve a sharp brain.
References
- Best Foods for a Healthy Brain.
https://www.nm.org/healthbeat/healthy-tips/nutrition/best-food-for-a-healthy-brain - How to Get Your Kids to Eat Dark Leafy Greens.
https://www.eatright.org/food/food-groups/vegetables/how-to-get-your-kids-to-eat-dark-leafy-greens - Is Yogurt Good for You?
https://health.clevelandclinic.org/is-yogurt-good-for-you/ - Healthy Fish Choices for Kids.
https://www.healthychildren.org/English/safety-prevention/all-around/Pages/Protecting-Your-Children-From-Contaminated-Fish.aspx - 8 Brain Foods You Should Be Eating.
https://www.consumerreports.org/food/brain-foods/ - 10 Superfoods to Boost Brain Power.
https://unitedbrainassociation.org/2019/07/09/10-superfoods-to-boost-brain-power/ - Apples.
https://nutritionsource.hsph.harvard.edu/food-features/apples/ - Apple Health Benefits.
https://usapple.org/wp-content/uploads/2021/06/Health-Benefits-Research-Summary.pdf - 7 Health Benefits of Turmeric.
https://health.clevelandclinic.org/turmeric-health-benefits/ - 5 food to boost your concentration.
https://www.uow.edu.au/the-stand/2018/5-foods-to-boost-your-concentration.php - Brain Health and Florida Orange Juice.
https://www.floridacitrus.org/oj/health-benefit/cognitive-function// - Boost your brain power with the right nutrition.
https://wexnermedical.osu.edu/blog/boost-your-brain-power-with-the-right-nutrition - Foods linked to better brainpower.
https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
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