Want your child to do better in school? Take a close look at diet. Certain “brain foods” may help boost a child’s brain growth — plus improve brain function, memory, and concentration.
In fact, the brain is a very hungry organ — the first of the body’s organs to absorb nutrients from the food we eat. Growing bodies need many types of nutrients and as infant and child chiropractors, we understand the importance of these 10 superfoods that will help kids get the most from school.
Salmon
Fatty fish like salmon are an excellent source of the omega-3 fatty acids DHA and EPA — both essential for brain growth and function.
Eggs
Eggs are well-known as a great protein source — but the egg yolks are also packed with choline, which helps memory development.
Peanut Butter
“Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes — plus thiamin to help the brain and nervous system use glucose for energy
Whole Grains
The brain needs a constant supply of glucose — and whole grains provide that in spades. The fiber helps regulate the release of glucose into the body. Whole grains also have B-vitamins, which nourish a healthy nervous system.
Oats/Oatmeal
Oats are one of the most familiar hot cereals for kids and a very nutritious “grain for the brain,” Oats provide excellent energy or fuel for the brain that kids need first thing in the morning.
Loaded with fiber, oats keep a child’s brain fed all morning at school. Oats also are good sources of vitamin E, B-vitamins, potassium and zinc — which make our bodies and brains function at full capacity.
Berries
Strawberries, cherries, blueberries, blackberries. In general, the more intense the color, the more nutrition in the berries. Berries boast high levels of antioxidants, especially vitamin C.
Studies have shown improved memory with the extracts of blueberries and strawberries. But eat the real thing to get a more nutritious package. The seeds from berries are also a good source of omega-3 fats.
Beans
Beans are special because they have energy from protein and complex carbs — and fiber — plus lots of vitamins and minerals.
Kidney and pinto beans contain more omega 3 fatty acids than other beans — specifically ALA, another of the omega-3’s important for brain growth and function.
Colourful Veggies
Tomatoes, sweet potatoes, pumpkin, carrots, spinach — vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy.
Milk & Yogurt
Dairy foods are packed with protein and B-vitamins — essential for growth of brain tissue, neurotransmitters, and enzymes.
Lean Beef (or Meat Alternative)
Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron. In fact, just 1 ounce per day has been shown to help the body absorb iron from other sources. Beef also contains zinc, which helps with memory.
For vegetarians, black bean and soy burgers are great iron-rich meatless options. Beans are an important source of nonheme iron — a type of iron that needs vitamin C to be absorbed. Eat tomatoes, red bell pepper, orange juice, strawberries, and other “Cs” with beans to get the most iron.