What are the important foods for a child's brain development?

What are the important foods for a child's brain development?

eggs

Research indicates that eggs are critical to infant development and brain function. According to a scientific study, a large egg with yolk contains half the needs of children aged 4-8 years. Kids can also have a boiled egg for breakfast or an omelet or a frittata made of eggs and vegetables for lunch or dinner.

oily fish

Oily fish is an excellent source of omega-3 fatty acids, which are essential for brain function and development. According to the Academy of Nutrition, children need omega-3 fatty acids for brain function and development. Omega-3 fatty acids also help improve psychological and behavioral conditions.

Leafy vegetables

Leafy green vegetables are a good source of folic acid. For example, 100 grams of raw spinach contains almost half the daily amount of folic acid that children aged 4-8 years need.

The CDC recommends that women take 400 micrograms of a trusted source of folic acid before and during pregnancy to avoid neural tube defects.

Folic acid is also essential for brain development and function, so parents should ensure that their children have adequate sources in their diet. This can be achieved by adding the following to children's meals:

• Steamed cabbage or cabbage
• Raw watercress and spinach. Watercress can be added to salads and sandwiches. If children are reluctant to eat leafy greens, they can try adding them to smoothies or mixing them into sauces.

Oats

Porridge oats rank among the foods with a low glycemic index. A small study of children aged 12 to 14 found that eating a low-glycemic-index breakfast was a beneficial step for cognitive function during the school morning.

In addition, porridge made with whole grain oats topped with nut butter or some toasted nuts is a low glycemic index breakfast suitable for children who do not have a nut allergy. In the case of a nut allergy, some roasted seeds or natural yogurt can be added, which provides protein and can help balance blood sugar.

Beans and lentils

Beans and lentils contain zinc, which is vital for brain development and normal development in childhood. A cup of cooked lentils gives children about 2.52 mg of zinc, which is equivalent to half the daily needs of children aged 4-8 years.

Breakfast before school

The article presented some breakfast ideas that children can eat before school to support brain function and focus:

• Boiled or scrambled egg with whole-grain toast fingers
• Oatmeal porridge with nut butter or berries
• Smoothie made with spinach, Greek yogurt, berries and apple slices

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