If you are a parent then you might sometimes notice that your child is unable to concentrate on studies, games or any other activities. Do you know why your child is lacking in these things? It could be the food that your child is eating. Yes, you heard correct food or simply we call it as brain food.
Food act as a fuel that our bodies use to function, play, think, and work.
Kids who eat well perform better in school and other places because they are able to focus, concentrate and learn during school hours as well as at home.
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If you find that your child’s performance at school or games is slipping, grades in school are suffering or he/she is lacking the energy to get through the school day or the child is unable to his/her complete homework, it could have something to do with your child’s food/diet or lack of nutrition.
Not just the children but we also want that our brain should function properly. So what does the food we eat have to do with how our brain functions? While we’ve always known that what we eat affects our bodies and its functions as well as how we look, researchers are also learning more than what we eat takes a toll on our brains. Yes, the brain foods matter.
Following are some important foods and nutrients that help your child for succeeding and performing well in and out of the classroom:
OMEGA 3-RICH FISH:
Oily fish such as salmon, tuna, halibut, sardines, and trout are among the best sources of omega-3 fatty acids. Omega-3 fatty acids (which is also found in nuts, flaxseed, and omega-3 enriched eggs) are important for the child’s brain function as they maintain and helps in memory, concentration, and health.
They are also important for the maintenance of the cardiovascular health and the blood circulation. You should ask your child to eat a tuna sandwich, eggs for breakfast or salmon for dinner.
Avocados are rich in monounsaturated fatty acids that help in maintaining the healthy blood flow and also maintaining a healthy brain.
These fruits are rich in soluble fiber, that conserve energy and also contain folic acid, vitamins E and C and lutein, which promote a healthy health. You can add avocado in sandwiches, salads or smoothies for children.
Antioxidant-rich berries (such as blueberries, raspberries, and strawberries) helps in protecting your child’s brain damage from toxins, chemicals, and contaminants as well as oxidative damage from stress.
They also provide a source of slow-acting carbohydrates and fibers that will give the child a sustainable form of energy during the day.
Eggs are one of the most versatile and nutritious foods out there. Eggs are the excellent source of protein that can help your child rest longer, maintaining their energy levels and let them concentrate for longer periods of time.
They are also rich in vitamins A and D and contain lutein and zeaxanthin that promote healthy eyesight. Make sure your child eats the whole egg, not just white because most of the vitamins are in egg yolk.
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BEANS AND LENTILS:
Beans and lentils are carbohydrates and proteins that help in maintaining energy levels in the body. They help in increasing your child’s health and brain performance.
Mainly beans and lentils are rich in protein and fiber that stabilize sugar levels in your child’s blood and keep them alert and focused throughout the day. Beans are also a good vegetarian supplement to soups, salads and pasta dishes.
Taking oatmeal for breakfast is a wonderful option. Oatmeal is rich in soluble fiber, the source of B vitamins, vitamin E, potassium and zinc, which help your body and brain to work well.
Unlike other sweet breakfast cereals, oatmeal does not increase the child’s blood sugar, but it delivers a constant dose of energy all morning, especially when it’s associated with proteins (milk, yogurt and/or nuts and seeds).
Blackcurrants are rich in vitamin C that helps in increasing mental agility as well as helps in minimizing the risk factor for age-related brain degeneration such as Dementia and Alzheimer’s.
These seeds are richer in zinc than many other seeds they have valuable mineral which helps in enhancing memory and thinking skills. These seeds also contain stress-busting magnesium, B vitamins, and tryptophan ( that develops good mood chemical serotonin).
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