Harvard nutritionist, nutrition psychiatrist at Harvard Medical School, Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital, Professor Uma Naidoo, published an article on U.S. Consumer News and Business Channel (CNBC), suggesting 6 brain foods that can help your child stay "sharp and focused". Excerpts are as follows:
"The first few years of life lay the foundation for brain health. Research shows that a nutritious diet in infancy is the key to promoting long-term health of children, and the food they eat affects their cognition, temperament, motor skills and language development.
As a nutritional psychiatrist, I found that foods rich in omega-3 fatty acids, folate , iron, iodine, zinc, choline and vitamins A, B12 and D support brain function, behavior, and learning. Avoiding processed foods with added sugar is also key.
Children may be picky, so parents must be creative. Here are six brain foods that can help your child stay sharp and focused.
. Superfood smoothies (Superfood) smoothies): smoothies are a delicious food that incorporates a lot of nutrients into your child’s diet and can even be disguised as the food they may usually fight against. You can even call it a “smooth”. For the best superfood smoothies, add leafy greens rich in folic acid and fiber, such as spinach or kale, as well as chia seed or walnuts for plant-based omega-3 fatty acids, fiber and protein . Then throw in an avocado for healthy fats, followed by blueberries rich in antioxidants. Adding regular, unsweetened yogurt can also increase the creamy flavor of your smoothie, protein levels and gut healthy probiotics for mood.
. Homemade Vegetarian Fries: Eating colorful vegetables is very important for getting enough fiber and phytonutrients, as well as promoting gut and mental health. air fryer oven can add a crispy texture to food without frying. Use it to make zucchini , carrots or green beans "fries". Then sprinkle a pinch of black pepper and turmeric , rosemary , oregano, parsley or thyme , thyme , to add flavor.
. Homemade Hummus:. Salmon:Beans are healthy foods, plant-based sources of iron, zinc, protein and fiber, which are beneficial to brain development. Homemade Hummus is a versatile way to incorporate beans into your child’s diet. It can be eaten in many ways, such as a dip with apple slices, carrot sticks, celery slices or sugar beans. Adding some color to hummus can make it more attractive to children. Think about it: bright orange carrot hummus or dark purple beet hummus with a monster face made of vegetables on it.
When children are young, they can increase their likelihood of eating fish and eat low-fat, vitamin-rich protein in their later life. Salmon is soft and gentle enough for young children and is also a good source of vitamins B12 and omega 3, which can promote healthy brain development and happier moods.
. Egg: Egg is an excellent source of vitamins A, D and B12 and choline that promote brain development. Choline is particularly important for young children because it has been shown to improve brain development and long-term memory. I recommend buying eggs for free-range chickens. A study found that eggs in free-range chickens contain twice as much vitamin E as those in cage-raised eggs, and almost three times more omega-3.
6. Meatballs :
Steal some powerful plant-based fiber and nutritious vegetables into your child's diet through meatballs. First use beans, lentils or ranch turkey as the basis. Then add shredded spinach or chopped zucchini. Use flaxseed to bond the ingredients to increase the omega-3 content and add your spices. Baking meatballs instead of frying is the healthiest way to do it.”
Reference: https://www.cnbc.com/2022/10/08/harvard-nutritionist-to-parents-feed-your-kids-these-foods-to-keep-their-brains-strong-and-sharp.html
Source: Quantum Cognition
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