The first few years of life lay the foundation for brain health.the study A nutritious diet in early childhood is key to promoting long-term well-being in children, showing that the foods children eat can affect cognition, temperament, motor skills and language development. increase.
As a nutritional psychiatrist, I have found that foods rich in omega-3 fatty acids, folic acid, iron, iodine, zinc, choline, and vitamins A, B12, and D support brain function, behavior, and learning. It is also important to avoid processed foods that contain
Kids are picky, so parents need to be creative. Here are 6 brain foods to help kids stay sharp and focused.
1. Superfood smoothie
Smoothies are a delicious way to add more nutrients to your child’s diet. Also known as a “milkshake”.
For the best superfood smoothies, add folate- and fiber-rich leafy greens like spinach and kale, along with chia seeds and walnuts for plant-based omega-3 fatty acids, fiber, and protein. Next, throw in avocado for healthy fats, followed by antioxidant-rich blueberries.
Adding plain, unsweetened yogurt increases the smoothie’s creaminess, protein levels, and gut-healthy probiotics. Elevate your mood.
2. Homemade veggie fries
Eating colorful vegetables is very important to get enough fiber and phytonutrients to refuel. Both gut health and heart health.
The Air Fryer Oven adds a crunchy, crunchy texture to your food without deep frying. Use it to make zucchini, carrot, or green bean “french fries.”
Next, season the vegetables with a pinch of black pepper and turmeric, rosemary, oregano, parsley, or thyme.
3. Homemade hummus
Legumes are healthy and plant-based It is a source of iron, zinc, protein and fiber, which aids in brain development.
Homemade hummus is a versatile way to incorporate legumes into your child’s diet. It can be served in a variety of ways, such as apple slices, carrot sticks, thinly sliced celery, or a dip paired with sugar snap peas.
Adding color to hummus makes it more appealing to children. Think: bright orange carrot hummus or deep purple beet hummus topped with a monster face made of vegetables.
4. Salmon
Teaching your child to fish from an early age increases their chances of enjoying fishing and eating low-fat, vitamin-rich protein for a lifetime.
Salmon is tender and mild enough for young children and is also a good source of vitamin B12 and omega-3. Promotes healthy brain development and a happy mood.
5. Eggs
Whole eggs, along with choline, are a great source of brain-boosting vitamins A, D, and B12. Choline is especially important for young children. Improves brain development and long-term memory.
Buy free-range eggs: One study found that free-range eggs contain twice as much vitamin E and almost three times as much omega-3 as caged eggs.
6. Meatballs
Sneak powerful plant-based fiber and nutritious vegetables into your child’s diet through meatballs.
Start with a base of beans, lentils, or pasture-ground turkey. Then add some shredded spinach or grated zucchini.
Use flaxseed to bind ingredients for added omega-3s and add spice. Baking meatballs is the healthiest way than frying.
Dr. Uma Naidu Nutrition Psychiatrist, Brain Specialist, and Teacher Harvard Medical SchoolShe is also the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and the author of a best-selling book. “This is your brain for food: The essential guide to amazing foods that fight depression, anxiety, PTSD, OCD, ADHD, and more.” follow her twitter When Instagram.
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