We are what we eat! There are certain foods that stands out when it comes to helping our kids excel in school. These food are rich in nutrients that helps the brain to function well. Some of them are kid-friendly. Meaning, kids would love to eat them. Some of them, are not attractive to kids. So parents need to be creative in serving them.
Among the nutrients that aids in brain functions and development are omega-3 fatty acid, choline, iron and anti-oxidants. Aside from brain foods, your kids also a lot of energy giving to sustain the activities for the day and maintain concentration and alertness.
Here are the list of brain food for kids.
1. Oily Fish. My first reaction is yuck! How did this become a brain food for kids? I hate fish when I was a child but I learned to love it. Salmon, sardines and other oily fish are rich in DHA, an omega-3 fatty acid that is needed for brain growth and function. Getting enough of these fatty acids can help kids improve their mental skills. On the other hand, low levels of DHA are said to be associated with problems in intelligence, behavior, and vision.
Try to eat fish three times a week. Gab says he hates fish. But if it we cooked fried fish lumpia, he can’t tell the difference.
2. Eggs. Health experts would warn you not to eat the egg yolk due to its cholesterol. But egg yolks have choline, an important nutrient for memory development, making it an ideal brain food for kids. One yolk has about 200 milligrams of choline, which meets or nearly meets the needs of children up to 8 years. Eggs also contain iron, folate, vitamin A and D (if enhanced), which are important for normal growth and development.
Children can have an egg a day. Serve them in different ways like scrambled, poached, hard-boiled, loaded with veggies in omelets, and of course, in baked goods.
3. Vegetables. Sing the song Bahay Kubo for a list of vegetables that will boost your child’s brain power. Our parents have always pointed out that vegetables are the best brain food for kids. They are right and now is our turn to convince our kids.
Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy. They are packed with brain-boosting antioxidants like vitamin A, vitamin C & vitamin E. Our favorite is malunggay or moringa which we add in soups. We even have a malunggay pesto pasta that Gab loves to eat.
4. Berries. Here’s a yummy brain food for kids. Berries are packed with vitamin C and other antioxidants. Seeds from berries also contain omega-3 fats that help with brain function. The more intense the color of the berry, the more nutrition it has.
Blueberries, for example, are full of flavenoids. These nutrients help improve memory, learning and general thinking while slowing the age-related decrease in mental ability.
Berries is a very versatile food. You can use them for smoothies or include them in cereals, salads, yogurts. Or just simply eat them as they are for healthy snacks or desserts.
5. Nuts. Nuts are good sources of Vitamin E, an antioxidant that protects nerve membranes. They also has thiamin, which is good for the brain, and glucose which gives energy. For starters, give kids peanut butter which is rich in Vitamin E.
Try also some walnuts which are an excellent source of alpha-linolenic acid, a type of omega-3 fat the body uses to make DHA. Walnuts also contain an antioxidant called ellagic acid, that helps protect the brain from free radical damage.
6. Avocado. Naturally rich in healthy fats (omega-3 fatty acids), avocado improves blood flow to the brain, a natural way to enhance brain ability.
We love eating avocado when it’s cold. You can also use mashed avocado on sandwiches instead of mayonnaise. Or just simply serve a halved avocado with a spoon and squeeze of lemon juice and sprinkle of salt.
7. Banana. The brain will not function well if the whole body is tired. Thus, you need some bananas which contains excellent energy-boosting carbohydrate. Eating a banana as a snack will help your child sustain his or her energy levels and concentration throughout the morning.
8. Dark Chocolate. Probably my favorite brain food for kids in the list. Dark chocolate has been found to increase blood flow to the brain, improve thinking and mood, mostly due to the presence of cocoa flavenols (an antioxidant) and caffeine. This sound like good news for chocolate lovers but serve them in moderation. Too much sweets have side effects too.
9. Whole Grains. Make the switch to whole grains. Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system.
Folic acid claims to be a memory booster and is present in whole-grain cereals. Other common sources of folic acid are soybeans, spinach, broccoli, oranges, and green peas.
10. Oats and Oatmeal. Another energy source, oats and oatmeal are excellent brain “fuel.” Oats are packed with fiber to help keep kids feeling full so they don’t snack on junk food. They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best.
When buying oatmeal, choose unsweetened flavors to skip excess sugar and calories. Then, pack it with more brain food for kids by topping your oatmeal with fruits and nuts. It also serves as a natural sweetener.
11. Beans. Beans is another brain food for kids. They are a great source of glucose and other nutrients that enhances brain functioning. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties. Beans are also are good source of energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high.
12. Milk, Yogurt and Cheese. Diary products have B vitamins which are necessary for growth of brain tissue, neurotransmitters, and enzymes. Cheese is a nutrient-dense food making kids get full faster and helps them avoid junk foods.
13. Lean Beef or Meat Alternative. Beef is an excellent source of iron. Iron-rich foods improve mental alertness, focus and energy levels. On the other hand, new studies show that being even mildly iron-deficient affects learning, memory, and attention. Lean beef is also a good source of zinc, which aids memory.
For meat alternatives, kids can get their iron from black bean and soy burgers.
14. Water. And our last brain food for kids is Water. Make sure your child is well hydrated. Having enough water in the body helps prevent fatigue and keep concentration levels going strong. Soda drinks and sugary fruit juices are not counted! Just plain water or add a slice or two of lemon, lime or orange.
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