Poor nutrition may hamper a child’s learning ability but feeding their brains with certain foods can boost brain function, memory and concentration. What our children eat or drink greatly impacts how well their minds work.
The following nutrients and foods will help improve your child’s mind
- Omega 3: fish (salmon), herring and sardine, flax seeds, walnuts, eggs, cod liver oil. Omega 3 is essential for brain growth and function.
- Folic Acid or Folate: orange juice, spinach, legumes (beans and peas), beets, pawpaw, banana
- Flavonoids: cocoa; chocolate, citrus fruits, sweet potatoes, onions, tomatoes
- Vitamin E: avocado, nuts, peanuts, peanut butter, spinach, vegetable oils. Vitamin E protects nervous membranes.
- Iron: lentils, peas, meat, fortified cereals and dark leafy vegetables. Iron is an essential mineral that helps kids stay energised and concentrate at school.
- Choline: Eggs, Beef, liver, milk, broccoli, chicken breast, peanut butter, wheat products. These helps memory development.
- Oats. A good source of vitamin E, B – vitamins, potassium and zinc which helps our brains function at full capacity.
- Colorful fruits & Veggies: Tomatoes, pumpkin, carrots, spinach.
Vegetables with rich, deep colour are the best sources of antioxidants that keep brain cells strong and healthy.
- Milk & Yogurt: Dairy foods are packed with protein and B-vitamins which are essential for growth of brain tissue.
Avoid foods that will lower learning abilities like processed chips, cookies, fried meat, ready-made cakes, butter, lard, fatty meat, instant noodles, ready-made meals, microwave popcorn, sugars, sugary drinks, sodas, fruit juices.
These foods can cause weight gain and negative effects on the brain since they carry empty calories, meaning little to no nutrients.
Studies suggest that children may be more willing to try healthier foods if they are given options and better understand the importance of eating healthy. Foods should not be forced on children because this can create dislike for said foods.
One way to get your child to choose healthy foods is by including them in grocery shopping and including them when deciding what meals to prepare. Take them to the supermarket and have a conversation about which foods are better options while you go through the aisles.
Get your child involved in packing lunch or snacks for school and try creating healthy snacks together. When you are at home, sit and eat with your child and reward them for eating healthy foods.
Feeding your child healthy foods is one of the best ways to boost memory and cognitive function. Enforcing good eating habits in your children and leading by example is one step toward positive parenting.
(The above was submitted by the Grenada Food & Nutrition Council)