The first years of life lay the foundation for brain health. Studies show that a nutritious diet in infancy is key to promoting a child’s long-term well-being, and the foods they eat can impact their cognition, temperament, motor skills, and language development.
As a nutritional psychiatrist, I discovered that foods rich in Omega-3 fatty acids, folate, iron, iodine, zinc, hill Y vitamins to, B12 Y D support brain function, behavior and learning. avoiding processed foods with added sugars is also key.
Kids can be picky, so parents will have to get creative. Here are six brain foods that will help your kids stay alert and focused:
1. Superfood smoothies
Smoothies are a tasty way to get plenty of nutrients into your child’s diet, and even disguise foods that they would normally fight. You can even call it “milkshake”.
For the ultimate superfood smoothie, add folate- and fiber-rich green leafy vegetables like spinach or kale, along with chia seeds or walnuts for plant-based omega-3 fatty acids, fiber, and protein. Then add an avocado for healthy fats, followed by antioxidant-rich blueberries.
Adding plain, unsweetened yogurt can also increase your smoothie’s creaminess, protein levels, and gut-healthy probiotics. boost mood.
2. Homemade Veggie Fries
Eating a colorful variety of vegetables is very important for getting enough fiber and phytonutrients, as well as for nutrition. both gut health and mental health.
Air fryer ovens add a crisp, crispy texture to foods without frying them. Use it to make zucchini, carrot, or green bean “fries.”
Then top the vegetables with a pinch of black pepper and turmeric, rosemary, oregano, parsley, or thyme to add flavor.
3. Homemade Hummus
Legumes are healthy, of plant origin. sources of iron, zinc, protein and fiberbenefiting 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 a dip combined with apple slices, carrot sticks, thinly sliced celery, or sugar snap peas.
Adding a little color to your hummus can make it more appealing to children. Think: a bright orange carrot hummus or a deep purple beet hummus topped with a monster face made of vegetables.
4. Salmon
Introducing your child to fish at a young age can increase his chance of enjoying it and eating low-fat, vitamin-rich protein for the rest of his life.
Salmon is tender and soft enough for young children, and it’s also a good source of vitamin B12 and omega-3s, which promote healthy brain development and happier moods.
5. Eggs
Whole eggs are an excellent 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 to improve Brain development and long-term memory.
I recommend buying grass fed eggs: One to study found that free-range eggs can have twice the vitamin E and almost three times more omega-3 than cage-fed eggs.
6. Meatballs
Add some powerful plant-based fiber and nutritious vegetables to your child’s diet with meatballs.
Start with a base of beans, lentils, or grass-fed ground turkey. Then add the grated spinach or grated zucchini.
Use flaxseed to bind ingredients to add omega-3s and add your spices. Baking the meatballs, rather than frying them, is the healthiest way to do it.
Dr Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also director of lifestyle and nutritional psychiatry at Massachusetts General Hospital and author of the best-selling book “This is Your Brain on Food: An Indispensable Guide to the Amazing Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” follow her on Twitter Y Instagram.
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