For the overall growth and development of children, it is important to give them a healthy, balanced diet. The food they eat not only contributes to their physical growth, but also towards the development of their brain. It helps make the mind sharp and boost memory power. In fact, the brain is an energy-hungry organ that absorbs nutrients from the food they eat. What you feed children in their initial years may help improve their brain function, memory and concentration. Unhealthy food can impair memory and learning. So, here we list some memory-boosting foods.
Berries: Colourful berries such as strawberries and blueberries are a rich source of antioxidants, which are associated with improving cognitive performance, learning capacity and memory.
Nuts and seeds: Packed with protein, essential fatty acids, vitamins and minerals, nuts and seeds may boost mood and strengthen the nervous system. You can give children peanut butter or sunflower butter. Sunflower seeds are rich in folate, vitamin E and selenium. If children can’t cat seeds, use the spread on whole grain crackers or bread. Make pesto combining nuts, olive oil and dark leafy greens and serve it over whole grain pasta.
Eggs: Eggs contain helpful traces of selenium, omega-3 and several other nutrients tied to neurological health. Plus they can be relished at any time of the day as a meal. Kids can have boiled eggs, and omelettes on a regular basis. The egg yolk is packed with choline, which helps memory development. Eat scrambled egg and toast, egg muffin, or just fried egg on top of a toasted English muffin and a slice of low fat cheese.
Beans: Beans are special because they are rich in protein, complex carbs (such as fibre), vitamins and minerals. These are an excellent brain food, as they keep children’s energy and thinking level at peak all afternoon if they enjoy them with lunch. Kidney and pinto beans contain more omega-3 fatty acids than other beans. Sprinkle beans over salad, mash them and spread on tortillas or fill pita pockets with beans, shredded lettuce and low fat cheese.
Oatmeal: A healthy, nutritious breakfast option, oats boost brain health and mental performance in growing years. They also contain vitamin E potassium and zinc all good for the brain.
Milk: Milk and milk products are generous sources of protein and vitamin B, which are vital for the growth of brain tissues and neurotransmitters. Cheese sticks are a great snack item, low fat yoghurt are also fun topped with berries, fresh fruits and nuts.
Fish: Fish like salmon, trout, sardines and mackerel are full of essential and omega-3 fatty acids which boost brain development. The more omega-3 the brain gets, the better it will function. Fish can be had either grilled or made into tacos and sandwiches.
Whole grains: Whole grains like brown rice, whole wheat and millets are rich in vitamin B, trace minerals and glucose which the brain needs for proper functioning. Since they are filling, they can give children the energy they need during long study hours.
Veggies: Green leafy veggies like spinach and kale are rich in folate and vitamins which promote growth of new brain cells. They are also high in iron content that helps improve concentration and memory. Some children may not like greens. So, rather than serving as a salad, you may whip spinach and kale into a smoothie for snack time, add spinach to omelette or make kale chips.
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