Children's brains develop and change at an incredible speed, just as they rush from school to home to play and back again at the same speed.
The foods they consume are therefore very important. "This age is important for brain development and what they eat has a big impact on their concentration and cognitive abilities," says psychiatrist Dr. Drew Ramsey, one of the authors of the books "The Happiness Diet" and "Fifty Shades of Kale."
According to him, the following 7 foods can help children to be sharper and can have a beneficial effect on the development of the child's brain.
- YES / YES
The proteins and nutrients found in eggs help children to concentrate.
How to serve: Wrap fried eggs in whole grain tortillas, eat for breakfast or afternoon snack. "This protein pack will keep kids full until their next meal and they won't feel the need for sugar."
You can also try egg salad sandwiches or stuffed eggs.
- GREEK YOGURT
Fats are essential for brain health. Full-fat Greek yogurt (which has more protein than other yogurts) helps keep brain cells in good shape for receiving and sending information.
How to serve: Greek yogurt with interesting additions - cereal with at least three grams of fiber or blueberries rich in nutrients known as polyphenols. Dark chocolate cereal is also a good option. They also contain polyphenols. These ingredients maintain alertness by directing blood flow to the brain.
- YOU ARE GREEN
Spinach and kale are rich in folic acid and vitamins and reduce the chances of dementia that can occur later in life. Kale is a phenomenal food, it contains antioxidants and other substances that help create new brain cells.
How to serve: It is usually difficult to persuade children to eat these foods. So instead of the usual salad, try something different:
- Blend spinach or kale for a snack
- Add spinach to an omelet or lasagna
- Make kale chips. Cut the kale into slices, drizzle with a little olive oil and a little salt, then bake.
- USURY
Fish is a good source of vitamin D and omega-3 acids, which protect against weakening of mental skills and poor memory. Salmon, tuna and sardines are types that are rich in omega-3 acids.
"The more omega-3s we get, the better the brain will function and the easier it will be for kids to focus," says Bonnie Tobb-Dix, nutritionist and author of Read Before You Eat.
How to serve: Grill fish, add dipping sauce as a side dish, add to tacos or make a tuna sandwich.
- NUTS
They contain proteins, essential fatty acids, vitamins and minerals. Nuts can improve mood and reduce tension in the nervous system.
How to serve:
- Get peanut butter or you can make sunflower seed butter. Sunflower seeds are rich in folic acid, vitamin E and selenium. If the child does not like to eat the seeds separately, then sprinkle them on crackers or bread before baking.
- Make Pesto Sauce: Nuts combined with olive oil and green vegetables make a very healthy and tasty sauce that can be served with pasta made from whole grains.
- OATMEAL
The proteins and fibers found in oatmeal help to clean the blood vessels. One study found that children who ate oatmeal with added sugar performed better on memory tasks than children who ate sugary cereal.
How to serve: Add cinnamon. Research shows that the composition of spices protects brain cells.
- APPLES AND PLUMS
Apples and plums are very useful and contain quercetin, an antioxidant that fights against the weakening of mental skills.
How to serve: The good, important ingredients are often in the skin of the fruit itself, so the advice is to buy organic fruit, wash it well and put it all in one bowl so it's ready for a quick snack.
Source: zelenaucionica.com/prepared by: Aleksandra Ivković
Read more:
The best recipes on the Android app for your mobile phone or tablet!
The Recipes and Kuvar online portal is ranked among the TOP 50 websites in Serbia!
If you are interested in all of ours recipes, click the link: RECIPES. Collections of the best recipes of our associates can be found in the cook section, if you want to read more, click on the link: COOK. If you want to see our front page, click on the link: RECIPES AND COOK ONLINE homepage.
