Top Brain Foods for Your Child
By Andrew Loh
Eating a healthy and nutritious meal or breakfast will provide your
child all the essential nutrients he or she needs to drive the small
body through the long school week, stay alert, and get ready to
study hard and involve in a number of extracurricular activities.
Experts have been telling you all through these years that a
sumptuous breakfast is a very good idea for your growing child.
Tip: The complete nourishment and energy pool provided by breakfast
will step up the metabolism rate as well as enhance a number
essential body functions. Experts also warn that skipping breakfast
regularly will hinder and spoil academic achievements and interfere
with learning abilities.
The food or diet that you provide your child must contain a number
of ingredients and additives that promote growth and improve memory,
assist body in convert the nutrients into fat, protein and essential
carbohydrates. Here are some specific food and food items that can
provide all the required nutrients required for optimal brain
1. Choline: This is perhaps one of the most critical parameter of
your child's diet. Without proper amounts of Choline, you simply
cannot expect your child to enhance his or her memory required so
much for ensuring success in the school. You can find choline in
eggs and different types dry nuts.
Prepare a breakfast menu that contains scrambled or boiled eggs
along with a number of fresh vegetables. You can serve the egg along
with two or three slices of whole grain wheat toast.
High fiber whole wheat is quite good for better and optimal bone
2. Useful anti-oxidants: A number of different vitamins like Vitamin
A, C and E act as natural anti-oxidants that are required for
preventing build-up of dangerous free radicals in the body. Free
radicals in the body can lead to premature ageing and sagging skin.
Include ample amounts of fresh and green vegetables as well as a
number of fresh fruits as items of menu.
Nuts, beans and legumes are quite rich in anti-oxidants, while
citrus fruits contain large amounts of Vitamin C that is helpful in
providing your child's body a very good source of energy and
3. Omega-3 fatty acids: To help memory and cognitive functions, you
can think of including foods that are rich in Omega-3 fatty acids. A
number of cold water sea fishes like tuna, salmon, cod and perches
contain natural Omega-3 oils that are very rich in highly
unsaturated fatty acids. Avocado, Olive oils and Flax seeds also
contain a large amount of Omega-3 fatty acids.
Split avocado fruits and grilled salmon provide lots of Omega-3
oils and including these items in your child's meal will help
improve memory functions.
Flaxseeds can help improve digestion and aid in better absorption
of essential ingredients. You can just sprinkle a spoon or two of
ground flaxseed power into breakfast cereal or mix it into a
4. Whole grains and pulses: Very complex whole grains contain lot of
useful carbohydrates, rich folates and plentiful of Vitamin B
complex. These essential dietary nutrients can provide a steady
stream of energy, rich dietary fiber for smooth passage of food in
the gut as well as help enhance better memory and cognitive
Oatmeal is perhaps one of the best known breakfast cereals.
Oatmeal contains plenty of fiber, high quality protein and
carbohydrates and number of useful vitamins and minerals.
Wholegrain cereals containing bakery products are good for your
child's body as they contain high complex carbohydrates that provide
a huge amount of readily available energy.
5. Iron and Zinc for enhancing mental alertness: Iron and zinc rich
food items are essential in your child's daily diet because of their
essential and mandatory nature in providing blood hemoglobin
enhancing abilities as well as optimizing nutrient absorption into
the blood stream. Lean meat, poultry, spinach, green beans, dried
fruits and whole grains are very rich in iron and zinc minerals.
A spaghetti mealtime mixed with lean meat will ensure better
absorption of iron and zinc.
Dry cherries, raisin, walnuts, almonds and pecans will also
provide plenty of iron and zinc.
Whole wheat pasta is also a nice idea and this has the ability to
step up increased production of red blood corpuscles.
6. Calcium and Sodium: Calcium and Sodium are two of the most
critical nutrients that are so much required for normal growth of
bones and cartilages. Your child's diet must contain at least 1300
mg of calcium to help synthesis of bone marrow as well as primary
Low fat milk, soy extracts and cheese contain plenty of calcium
Almonds, salmon and fortified cereals also provide you a rich
source of dietary calcium.
Cheddar or Swiss cheese and light meat turkey can form a part of
your child's lunch.
Your child's meal plan is a critical exercise as every child will
have a definite like or dislike for a particular food item.
Providing variety in the meals and snacks will urge and cajole your
child eat more and grow in an all round manner.