We always are concern on how to feed our kids for a better development and brain growth in conjunction to establish a healthy style. Here is some Super Brain Food for Kids that we can start providing to them if you have not already.
1. Brain Food: Salmon
Fish like salmon is an excellent source of the omega 3 fatty acids DHA and EPA essential for brain growth and function.
Recent research has also shown that people who get more of these fatty acids in their diet have better at mental skills tests. While tuna is also a source of omega 3s, it’s not a rich source like salmon. Albacore “white” tuna has more mercury than canned light tuna, so the EPA advises eating no more than 6 ounces of albacore tuna weekly.
Eat more salmon: Instead of tuna sandwiches, make salmon salad for sandwiches mixed with palin yogurt, raisin and salmon mixed with plain yogurt, raisins, and serve on whole-grain bread which is also a brain food.
Eggs are well-known as a great protein source but the egg yolks are also packed with choline, which helps memory development.
3. Brain Food: 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. Eat more whole grains: It’s easy to find more whole grain cereals these days (make sure a whole grain is the first ingredient listed)
Whole grain bread is a must for sandwiches. Switch to whole-grain tortillas and chips for quesadillas, wraps, and snacks.
4. Brain Food: Oats/Oatmeal
Oats are one of the most familiar hot cereals for kids and a very nutritious grain for the brain.
Loaded with fiber, oats keep a child’s brain fed all morning at school. Oats also are good sources of vitamin E, B and zinc which make our bodies and brains function at full capacity
5. Brain Food: Berries
Some berries as strawberries, cherries, blueberries, blackberries. Berries boast high levels of antioxidants, especially vitamin C which may help prevent cancer.
Eat more berries: Add berries to veggies that may need a flavor boost like sliced sweet cherries with broccoli or strawberries with green beans. Toss berries into a green salad. Add chopped berries to a jar of salsa for an excellent flavor surprise.
Add berries to yogurt, hot or cold cereal, or dips. For a light dessert, top a mound of berries with nonfat whipped topping.
6. Brain Food: Beans
Beans are special because they have energy from protein and complex carbs and fiber plus lots of vitamins and minerals.
Sprinkle beans over salad and top with salsa. Mash vegetarian beans and spread on a tortilla. Mash or fill a pita pocket with beans and add shredded lettuce and cheese. Add beans to spaghetti sauce and salsa. Infants love mashed beans with applesauce.
Tomatoes, sweet potatoes, pumpkin, carrots, spinach are vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy.
Try sweet potato fries, make pumpkin muffins. Baby carrots and tiny tomatoes fit nicely into lunch bags. Kids love spinach salads with lots of stuff in them like strawberries, mandarin oranges, sliced almonds. A trick: Sneak all sorts of chopped veggies into spaghetti sauce, soups, and stews.
Dairy foods are packed with protein and vitamin B essential for growth of brain tissue, neurotransmitters, and enzymes.