A lot of studies point out the fact that a healthy and nutritious diet does go a long way in improving the intelligence of a child as he/she grows older. Children grow fast and if they get the right nourishment through a balanced intake of vitamins and minerals, then it will help them outshine others at school. The best way to make sure your fussy eater has his fair share of nutrients is to mask the food in such a way that it appears irresistible and tempting. So, it’s time to test your culinary skills in the kitchen to whip up some exciting and healthy dishes for your children so that they will eat almost instantly! Here are some food that will boost your child’s brain development and functioning – these should definitely be stocked up in your kitchen at all times!
1. Choline-rich foods are good for improving memory
Choline is a nutrient that is found in nuts and eggs. It is vital for improving the brain and also enhances memory power. In order to give your child choline, try to include scrambled organic eggs with a few chopped fresh veggies along with a slice of toasted wholegrain bread for breakfast. This would be a complete meal and would be great for boosting his/her metabolism. Otherwise, if your child likes to have breakfast that is handy and easy to eat while running to catch the school bus then you could make a whole wheat high fiber wrap using scrambled eggs, cheese and salsa.
2. Antioxidants also boost memory
There are a variety of foods that are packed with antioxidants that boost the development of the brain such as Vitamin C, A and E. Try to offer your child vegetables during meals and fruits as a snack. Beans, legumes and nuts are very rich in antioxidants, so you could perhaps try serving a black bean dip or hummus along with fresh vegetable nicely trimmed as a snack which the children would love. However, if you’re stuck with a picky eater, then you can make a fun homemade yoghurt smoothie that could work as breakfast or even as an evening snack. Make sure you add colorful vegetables into various dishes likes soups, pizzas and pastas to make it interesting and wholesome.
3. Omega-3 fatty acids are important for enhancing cognitive functions
Foods that are rich in Omega-3 fatty acids are responsible for enhancing the cognitive function. These healthy fats can be found in various foods that include avocado, cold water fatty fish such as tuna and salmon, ground flaxseed or flaxseed oil, heart healthy oils like olive oil and nuts like almonds and walnuts. Try to give nuts to the kids as a snack as they are rich in nutrition and are very filling as well. When it comes to tuna, do not serve it for more than two times a week for your child due to the high amounts of mercury concentration in the fish. If your child has never tasted salmon or avocado, then you can try to get a little creative and serve them grilled salmon with thin slices of avocado to fascinate their taste buds. Try to slip in a few thin slices of avocado into their sandwiches or wraps. You can also include ground flaxseed meal into your child’s bowl of hot cereal for breakfast or can mix it in their fruit yoghurt so that they don’t notice it at all.
4. Whole grains are essential to enhance your memory function
Complex, whole-grain carbohydrates have various B vitamins and folate that are great for your memory, apart from that these fiber rich foods are great energy providers too. Whole-grains should be incorporated for breakfast, so you can serve non sweetened varieties of oatmeal and mix them with berries and fruits and top it up with honey for the perfect meal. Stop buying white bread and switch to the whole wheat bread that is much more healthier for your kid.
5. Iron is essential for mental alertness
Foods that are rich in iron help to enhance your mental alertness as well as energy levels. There are various iron-rich foods such as poultry, lean red meat, dried fruits, spinach and greens, beans and whole grains to name a few. You can include meatballs made out of lean meat for your spaghetti Bolognese on a weekend. Try to switch to whole wheat varieties of everything such as pasta. You can also mix of dried cherries, raw almonds, pecans, raisins and cereals for the perfect homemade trail mix.
6. Calcium is great for strengthening bones
Calcium is essential for young children as they need strong bones to remain active. Most children do not get their regular calcium target of 1300mg, so do make sure your child is not calcium deficient and make sure that your fridge is stocked up on low fat milk, yoghurt, soy milk, cheese, nuts, tofu, salmon and various fortified cereals. Try to give your child yoghurt as a snack and reduce their intake of juices and increase the milk intake. Try to give your children wholegrain wraps with chicken and cheese as fillings that are high on calcium.
7. Water is important for good concentration
It is important to keep your body hydrated appropriately as this not only heightens your concentration but also reduces fatigue. Eliminate sodas from your pantry and have water instead. You can flavor your water with a little lemon juice and honey if you are craving for a cold drink.