The early years of life lay the foundation for brain health. Learn shows that a nutritious infant diet is key to promoting a child’s long-term health, and that the foods they eat can collide their cognitive, temperament, motor skills and language development.
As a nutritional psychologist, I find that foods rich in Omega-3 fatty acids, folate, Iron, iodine, zinc, choline and vitamin A, B12 and EASY Supports brain function, behavior and learning. Avoid processed foods with added sugar is also the key.
Kids can be picky, so parents will have to get creative. Here are six brain foods that will help keep your child mentally sharp and focused:
1. Superfood smoothie
Smoothies are a delicious way to incorporate a variety of nutrients into your child’s diet – and even disguise the foods they normally resist. You might even call it a “milkshake”.
For the best superfood smoothie, add folate and fiber-rich leafy greens like spinach or kale, along with chia seeds or walnuts for omega-3 fatty acids, fiber. and plant-based proteins. Then add an avocado for healthy fats, followed by antioxidant-rich blueberries.
Adding plain, unsweetened yogurt can also increase the creaminess, protein levels, and gut-healthy probiotics of a smoothie. mood lifter.
2. Homemade French fries
Eating a variety of colorful vegetables is important for getting enough fiber and phytonutrients, as well as providing energy both gut health and mental health.
The air fryer adds crispiness to food without the need for deep frying. Use it to make “chips” of zucchini, carrots or green beans.
Then, sprinkle some black pepper and turmeric, rosemary, oregano, parsley or thyme over the vegetables for extra flavor.
3. Homemade Hummus
Healthy, plant-based beans source of iron, zinc, protein and fiberbeneficial for brain development.
Homemade hummus is a versatile way to incorporate legumes into your child’s diet. It can be served in many ways, such as dipping with apple slices, carrots, thinly sliced celery or sugar-soaked peas.
Adding some color to your hummus can make it even more appealing to kids. Think: bright orange carrot hummus or dark purple beetroot hummus with a monster face made of vegetables.
4. Salmon
Introducing children to fish at an early age can increase their chances of enjoying and eating low-fat, vitamin-rich proteins for the rest of their lives.
Salmon is tender and mild enough for young children, and is also a good source of vitamin B12 and omega-3. encourage develop a healthier brain and a happier mood.
5. Eggs
Whole eggs are a great source of brain-boosting vitamins A, D and B12, along with choline. Choline is especially important for young children, as it has been shown to improve brain development and long-term memory.
I recommend buying these used eggs: One research found that farm-raised eggs can have twice as much vitamin E and nearly three times as much omega-3s as cage-raised eggs.
6. Meatballs
Get some powerful plant-based fiber and nutritious veggies into your child’s diet through meatballs.
Start with beans, lentils or ground turkey. Then add chopped spinach or shredded zucchini.
Use flaxseeds to bond ingredients for an omega-3 boost and add to your condiments. Grilling the meatballs, rather than frying, is the best way to do it.
Dr. Uma Naidoo is a nutritional psychiatrist, brain specialist, and lecturer at Harvard Medical School. She is also the Director of Nutrition & Lifestyle Psychiatry at Massachusetts General Hospital and the best-selling author. “Here’s Your Brain on Food: An Indispensable Guide to Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter and Instagram.
Do not miss:
Clock: Harvard nutritionist: No. 1 vitamin to keep your brain sharp
