The early days of a child’s life is vital for his or her brain development. The child’s brain is tabular rasa(blank) at birth and starts developing immediately the child is exposed to the environment.
A lot of factors contribute towards a child’s brain development, and they may include the environment of the child, how the child is nurtured, loved and breast feed, close contact with the mother and foods the child feeds on.
In this article we are going to look at food that can help improve a child’s brain development. Just as there are certain food necessary for a child’s growth,there are also food that are necessary for his or her brain development.
The foods that are necessary for healthy brain development of a child includes:
Nutrient content: protein, potassium, selenium, vitamin B12, omega-3 fatty acidsNutrient component; zinc ,Omega-3 fatty acids, vitamin D.
Fatty fish, like salmon, is filled with omega-3 fatty acids that are required for brain growth and function.
Having good quantity of Omega-3 fatty acids may help boost children mental skills. Fish is a good source of vitamin D and Omega-3, which protects the brain from declining mental skills and memory loss.
It’s very important to feed children Omega-3 filled food to enhance their brain function and it also helps them to focus.
2. Nuts and Seeds
Nuts and seeds have the highest amount of vitamin E. They include:
almonds, sunflower seeds,hazelnuts.
Nuts and seeds are brain food. Nuts and seeds are filled with protein,vitamins, minerals and essential fatty acids.
They may also help keep nervous system in balance.
Sunflower seeds contain vitamin E, folate.
Consuming enough seeds and nuts is good for the brain, because they have omega-3 fatty acids and many antioxidants. A study conducted in 2014 shows that a high intake of nut result in better brain function in older age.
vitamin E available in these seeds may help prevent cognitive decline, increase alertness and preserve memory longer.
Apples contains quercetin, and other beneficial antioxidants. Quercetin is an antioxidant that may help fight decline in mental skills.
Apple also contain catechin natural antioxidant, study shows that catechin helps to improve brain and muscle function.
Apples guard the brain against memory loss.
Note, the skin of apple is very vital,it contains most of the nutrients ,don’t pill it off rather, wash it very well.
Major Nutrient content; protein.
Other nutrients in egg are ;vitamins ,saturated fat, calories, fat,iron, carotenoids, zeaxanthin and lutein.
Egg is a good source of protein, and the yolks contain choline, which is a vital nutrient for memory development. The protein and nutrients in egg helps children to concentrate.
Egg also contain lutein and zeaxanthin which helps in fighting diseases in the body.Other food that contain protein includes meat, poultry, seafood, beans and peas, soy products, nuts and seeds, and dairy foods.
Nutrient measurement in egg;
One egg has 7 grams of high quality protein, 5 grams of fat,75 calories and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
5. Peanut Butter:
Major nutrient component; Vitamin E.
Other nutrient component are ;Vitamin B3,Vitamin B6,Folate,Magnesium,Copper,Manganese
The vitamin E in peanut butter is an antioxidant that protects nerve membranes. Thiamine is very good for the brain, and also glucose which gives energy. The good part of peanut butter is that children loves it very well.
6. Whole Grains
Nutrient component; B Vitamins, glucose.
Bread and cereals are good examples of whole grains. Whole grains provide glucose,a good energy source the brain needs.
Whole grains also contain B vitamins which is good for the nervous system.
B vitamins are iron, copper, zinc, magnesium, antioxidants, and phytochemicals
Nutrient component; protein, fibre, Vitamin E, B complex and zinc.
Oatmeal and oats are very rich in protein and fiber.
Protein and fiber are good sources of energy and they supply the brain with the energy it needs.
The fiber inherent in the oats keeps children full and hinder over eating.
They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best.
It also helps to keep heart and brain arteries clear.
It is shown in a study, that children who eats sweetened oatmeal does better on memory related school task.
Berries includes ; strawberries, cherries, blueberries, and blackberries.
Nutrient component; Vitamin C, Omega-3
Berries contain vitamin C and other antioxidants. Berries seeds are parked with omega-3 fats which helps brain function.Note, the more intense the color of the berry is the more nutrient it contains.
Nutrient content; protein, complex carbohydrates, fiber, vitamins and minerals.
Beans is parked with protein which is very good for the children’s brain. It supply the brain with energy. Beans supplies the brain with omega 3 fatty acids which is needed for brain growth and function.
Beans is also healthy for the heart they said. protein, complex carbohydrates, fiber, and vitamins and minerals are good for children’s brain because they can keep energy level high.
Kidney and pinto beans are preferable to other beans in this regard because they supply more Omega-3 fatty acids.
10. Healthy Brain Food: vegetables
Vegetables that are good for child brain development includes ; tomatoes, sweet potatoes, carrot, pumpkin, spinach, and more .
Vegetables supply the brain with vitamin A and Vitamin B6, and folate which are good for the child’s brain.
Antioxidants found in vegetables also helps to keep the brain cells healthy.
Add this vegetables to your kid’s diet; tomatoes, pumpkin, carrots, spinach and sweet potatoes
11. Milk & Yogurt
Nutrient content; Vitamin D, protein, fat, B vitamins ,carbohydrate.
Benefits of Milk and Yogurt to the child brain.
Milk and Yogurt contain fat which is good for brain health. They also supply nutrients like B vitamins which are needed for growth of brain tissue, neurotransmitters, and enzymes.
Nutrients inherent in these diary enhances brain cell in receiving and sending information and also make available vitamin D which children needs
12. Lean Beef /meat alternatives.
Example; skinless chicken, Turkey ,beef and so on.Nutrient
content; zinc,iron ,cholineLean beef or meat alternatives are parked with iron. This iron helps children to maintain energy and focus in school.
They also supply zinc, which helps in memory.
While all this food mentioned above are good for a child’s brain development.
It’s very important for parents to consult their child’s pediatrician before making any change in their child’s diet.