You are what you eat – the saying is
all the more prominent in this age.
EHC goes a step further and says –
you will become what you eat.
Growing years need proper food for
overall growth and brain
development.
The foods consumed by children
affect their learning skills and
improves their ability to concentrate.
Studies have found that food
containing essential nutrients and
vitamins has the ability to boost the
brain power. EHC brings you some
tasty and healthy foods that will
energize your child’s brain for
learning activity. You should go
ahead and include these power
foods in their daily intake.
Berries
Include berries such as blueberries
and blackberries, which are high in
vitamins and antioxidants. Berries
ward off damage caused by free
radicals and may improve the
cognitive function of the brain,
improving memory and motor skills.
Dark Leafy Greens (Spinach & Kale)
Greens, such as spinach and kale,
pack an immune boosting punch
with their vitamin A and C. The
vitamin B-12 and folate in spinach
improves brain health and the
maintenance of cognitive
functioning, including memory. Kale
is rich in manganese, a trace mineral
that helps synthesize fatty acids
critical to healthy brain function. Try
Kale chips, and spinach brownies to
give children a nutrient boost in
foods they like.
Salmon, Tuna, & Mackerel
These fatty fish are full of essential
omega-3 fatty acids. Omega 3 rich
fish, such as salmon, tuna, and
mackerel are important for brain
development, heart health and
reducing inflammation. Your brain is
comprised of approximately 60% fat,
and by including Omega 3 fatty fish,
such as salmon and tuna, at dinner
you are providing the essential fats
your brain requires for optimal
functioning.
Eggs
Just one egg contains an amazing
amount of nutrition. With 6 grams of
protein per egg and more than a
dozen vitamins and minerals
including riboflavin, B12 and folate,
they are a rich super food. Eggs are
also an excellent source of choline,
an important nutrient for brain
development.
Whole Grains & Brown Rice
A simple switch to brown rice, whole
wheat pastas and whole grain
breads can increase brain health.
Filled with vitamins and magnesium,
important to cognitive health, whole
grains contain B vitamins including
folate and B12 that increase memory
and regulate energy levels to keep
kids alert in class. Add in fiber rich
oats and quinoa to get the benefits
of more fiber and added protein in
your casseroles, baking and morning
hot cereal.
Beans
A nutrient-rich food, beans contain
protein, complex carbohydrates,
fiber, antioxidants, iron and
important B-Complex vitamins. Try
adding beans to a wrap, soup, pasta
sauce or chili. Bean dips are a great
way to spice up raw veggies for an
after school snack. Puree chickpeas,
lentils or white kidney beans with
some garlic, lemon and extra virgin
olive oil for a brain healthy dip for
snacks.
Chocolate
Warm up with hot chocolate to help
your brain! Dark chocolate contains
more antioxidants than blueberries
and natural cocoa rates higher than
raspberries and blackberries for
these key nutrients. The antioxidants
in chocolate protect brain cells from
damaging free radicals and improve
cognitive function.
Almonds & Walnuts
Walnuts are the top nut for brain
health with their high concentration
of DHA, an Omega-3 fatty acid shown
to improve cognitive performance.
Just a quarter cup of walnuts
provides almost 100% the
recommended daily intake of DHA.
Almonds are high in Vitamin E, also
shown to improve memory function
and make a great midday snack.
Milk & Yoghurt
Protein and B vitamins present in
dairy foods are essential for the
growth of brain tissue, enzymes, and
neurotransmitters. Milk and yoghurt
are packed with protein and
carbohydrate which is a source of
energy or the brain. If your children
refuse to drink their milk, try
substituting with yoghurt at
mealtimes. Nuts and berries could
be added.
Oatmeal
Oatmeal is rich in fiber and protein
and helps to keep the arteries of the
brain and heart clear. It has been
found that children who eat oatmeal
were better at memory tasks and
map skills. Oatmeal digests slowly
and provides the children with a
steady supply of energy for a long
time.
Fortified Cereals
Fortified whole grain cereals are rich
in folate and complex carbohydrates.
The fortified cereals are a great
source of protein and vitamin B 12.
Vitamin B12 helps us to remember
things in a better way.
Water
Water is a highly overlooked food for
children. School going children drink
very little water and this can affect
the proper brain function. When the
children get dehydrated after
playing they will be irritable and
lethargic and will not be in a frame
of mind to listen or memorize.
Broccoli & Cauliflower
Broccoli and cauliflower also contain
choline which is essential for brain
development and for the effective
communication of the brain with rest
of the body parts. You may use raw
broccoli and boiled cauliflower in
salads or in various other
preparations.
Pumpkin Seeds
A handful of pumpkin seeds will
contain the daily required amount of
zinc. Zinc enhances the memory and
thinking skills. You can add roasted
pumpkin seeds into salads.
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