Eating the right foods can contribute to your child’s brain
development and improve their overall health.
The evidence of eating specific foods in order to increase brain
function is inconclusive. However, there are some specific nutrients that help
to support a child’s brain development. Read on to find out what they are, and
how you can include them into their diets.
Oily fish
Fish rich in omega-3 fatty acids such as DHA and EPA are
essential foods for healthy brain growth and function. Around 60% of the brain
is fat, so your body uses omega-3 fatty acids to assist in neurological
development, and protect the brain from memory loss and declining memory
function. Research has shown that people who consume a diet rich in these fatty
acids might have sharper memories and do better in mental skills tests. Salmon,
trout, mackerel, herring and sardines are all good options.
Serving suggestions:
- Prepare salmon sandwiches with wholegrain bread
- Grill fish and serve with a dipping sauce
- Roll into sushi
Eggs
Eggs are packed with vitamins and other nutrients that aid
brain health. Choline, found in egg yolks, is a key component of cell membranes
that the body uses to create important neurotransmitters and cell membrane
signaling. It has been shown to play a significant role in the brain
development of a fetus or infant. Studies have shown that choline improves
mental function and memory development. Eggs are also a great source of
protein, and help keep your child satiated for a longer period of time.
Serving suggestions:
- Scramble eggs and serve on toast
- Stir into a seasoned broth to make egg drop soup
- Make an omelet with fresh vegetables
Lean meat
Iron in meat protein helps to supply oxygen to the brain,
and iron deficiency is sometimes associated with cognitive development and
attention deficit. Lean meat such as chicken and turkey as well as seafood such
as tuna and shellfish are good sources of iron. For vegetarians, dark green
leafy vegetables like spinach and broccoli as well as beans,
lentils and legumes like chickpeas also provide your child with plenty of iron.
Consuming iron together with vitamin C will help them to be absorbed
efficiently. Lean meats are also rich sources of zinc, which helps to regulate
communications between nerve cells in the brain.
Serving suggestions:
- Chop and stir fry with green vegetables and peppers
- Mini burgers with lean meat patties
- Make a pasta sauce with fresh tomatoes and herbs
Nuts and seeds
Nuts and seeds are an easy addition to your child’s diet,
and can have a positive effect on brain and heart health. They are high in
protein, essential fatty acids, iron and zinc. They also contain vitamin E,
which may improve cognition function and prevent damage caused by free radicals
that can cause mental decline. Walnuts, in particular, contain omega-3 fatty
acids that help to promote good brain health.
The antioxidants in seeds can also help to maintain a
healthy brain. Pumpkin seeds contain magnesium (which is essential for
learning), zinc and copper (which assist in nerve signaling), and iron, of
which a deficiency can cause impaired brain function. Eating a variety of nuts
and seeds means your children can reap the various benefits of the different
nutrients they contain.
Serving suggestions:
- Serve a few types of nuts and seeds together as a trail mix
- Spread nut butter over bread or toast
- Add them to breakfast cereal or oatmeal
Fruits
Fruits especially berries are rich sources of antioxidants.
Berries contain anthocyanins and other flavonoids, which have been shown to
have anti-inflammatory and antioxidant properties. Oxidative stress and
inflammation can cause adverse effects on neurological processes.
Eating a diet rich in antioxidant foods can therefore help combat mental
decline.
Fruits that are high in vitamin C, such as oranges, kiwi
fruit, guava, strawberries and papaya can be a great choice for keeping your
kid’s brain healthy and alert. Studies show that vitamin C in fruits has the
potential to protect against mental decline and support brain health. It is
also another antioxidant that prevents damage caused by free radicals, and keep
brain cells strong. Vitamin C also has a number of non-antioxidant functions.
Serving as an enzyme co-factor, a non-protein chemical that assists with a
biological chemical reaction, it helps facilitate the production of
neurotransmitters in the brain to aid mental alertness, concentration and
memory.
Serving suggestions:
- Serve as a juice at breakfast
- Slice into a fruit salad
- Add fruit to breakfast cereal and oatmeal
- Add to a smoothie with other fruits and vegetables
Vegetables
Brightly-colored veggies such as tomatoes, carrots,
pumpkins, sweet potatoes and dark leafy greens and cruciferous vegetables such
as broccoli and cabbage are rich in antioxidants. They protect our body and
brain against free radical damage. Leafy greens like spinach are great sources
of folate, which is necessary for cell repair and maintenance as well as the
development of DNA. Vegetables are also an essential part of an overall
balanced diet, so make sure your children are getting adequate vegetables each
day.
Serving suggestions:
- Blend veggies into a smoothie with fruit if your child is a picky eater
- Stir into flavorful rice or noodle dishes
- Cut up raw vegetables and serve with a healthy dip
Whole grains and oats
Oats and whole grains are excellent sources of fiber, and
keep kids feeling full and energized for longer. They help to regulate the release
of glucose into the blood, preventing any spikes in blood sugar levels that
inevitably result in crashes in energy and concentration. Whole grains and oats
are also good sources of nutrients including vitamin E and B, potassium and
zinc, to help your kid’s brain work at full capacity.
Serving suggestions:
- Serve warm oats for breakfast in the morning, topped with blueberries
- Choose wholegrain pasta, noodles and bread when cooking
- Serve wholegrain couscous, instead of rice, with main dishes
The best way to set your children up for success is to offer a balanced, varied diet. Including some of these foods will certainly help with getting through stressful exams or tests, but it’s also helpful to avoid certain foods that can be detrimental to brain health. Anything processed and high in sugar or trans fats can impair memory, concentration and focus, so it’s best to keep sugary snacks and fast food to a minimum.
Prepare foods that will provide slow-release energy,
including lean meats, fresh fruit, vegetable and whole grains. These foods will
benefit your child’s brain and overall health, and help them get through their
daily activities with ease.
For more information or to make an appointment, please contact 400-819-6622.
Article reviewed by Dr. Branny Jiang, Pediatrician at
ParkwayHealth
References:
- Chang, L. (2008, December 18) Eat Smart for a Healthier Brain. Retrieved September 19, 2018, from https://www.webmd.com/diet/features/eat-smart-healthier-brain#2
- Davis, J.L. (n.d.). Top 10 Brain Foods for Children. Retrieved September 19, 2018, from https://www.webmd.com/parenting/features/brain-foods-for-children#1
- Glassman, K. (n.d.). Why Is Turmeric Good For Me? Retrieved September 19, 2018, from https://www.webmd.com/food-recipes/features/why-ls-turmeric-good-for-me
- Jennings, K.A. (2017, May 9) 11 Best Foods To Boost Your Brain and Memory. Retrieved September 19 2018 from https://www.healthline.com/nutrition/11-brain-foods#section1
- Krueger, A. (n.d.). 7 Brain Foods For Kids. Retrieved September 19, 2018 from https://www.webmd.com/add-adhd/childhood-adhd/features/brain-foods-kids#1
