All parents try to give their best to their children. Whether it is food, education, or comfort, ultimately, the goal of every parent is to provide the best possible thing. Of all the other things, a kid's health is the foremost essential aspect for parents. We all know a healthy and nourished body is crucial for a child's growth, both physically and mentally.
A healthy mind can do wonders. It is said that healthy child has excellent cognitive skills that help them become academic achievers. To make this happen, every parent must first set the right eating habits for the child. Some super-brain foods are good for brain development and memory. Including these foods in your kid's diet can help them a long way. Therefore, here are ---- brain foods for kids that boost a child's brain growth and function.
Before we jump into knowing what foods are good for brain development, let's understand what nutrients are essential. It will help you figure out what food to choose based on the region you live in, and what's available to you. Here you go with the list of 10 essential nutrients for brain growth.
01. Protein
02. Carbohydrates
03. Omega 3 Fats
04. Choline
05. Iron
06. Iodine
07. Selenium
08. Copper
09. Vitamin A, B, C, D, E
10. Zinc
Now let's make it easier for you to figure out what foods contain these nutrients.
Protein-Rich Foods: Cereals and Grains, Sprouts, Beans, Peanuts, low-fat Paneer and Cheese, Milk, Curds, Almonds, Nuts, and Chickpeas, are a few vegetarian proteins. Eggs, Chicken, Meat, and Seafood are non-vegetarian proteins.
Carbohydrates: Bread, Cereals and Grains, Milk, Sugary Sweets and Drinks, Potatoes, Pasta, Berries, and Oats.
Omega 3 Fats: Eggs, Flax Seeds, Chia Seeds, Walnuts, Fish, and other Sea foods are the source of Omega 3 Fatty Acids.
Choline: Cauliflower, Broccoli, Almonds, Mushrooms, Beans, Red Potatoes, and Paneer are a few vegetarian sources of Choline. Eggs, Meat, Chicken, and Fish contain Choline too.
Iron: Spinach and other leafy veggies, Nuts, Dry Fruits, Dates, Wholemeal Pasta, Tofu, Pumpkins Seeds, Bread and Cereals, Oats, Brown Rice, Fruits such as Strawberries and Watermelon, Raisins are excellent sources of vegetarian iron. Red meat, Eggs, and Liver are non-vegetarian sources of iron.
Iodine: Dairy products such as Milk, Curd and Cheese, Iodized Salt, Eggs, and Fish are the main source of iodine.
Selenium: Brazil Nuts, Seafood, Rice, Oatmeal, Eggs, and Pasta are good sources of selenium. Certain fruits, such as Bananas and Avocados have selenium, but in a minimal amount. To get complete selenium nutrition, pair it up with other selenium foods.
Copper: Nuts and Seeds, Dark Chocolate, Sunflower Seeds, veggies like Potatoes, Peas, Bean, and Whole Grains.
Vitamin A: Yellow, red, and green (leafy) vegetables, such as Spinach, Carrots, Sweet Potatoes and Red Peppers. Yellow fruit, such as Mango, Papaya, and Apricots. Cheese, Eggs, Milk, and Yoghurt provide Vitamin A.
Vitamin B: Meat (especially liver), Seafood, Eggs, Dairy Products, Legumes, Leafy Greens, Seeds, and fortified foods, such as breakfast cereal and nutritional yeast, are all sources of Vitamin B.
Vitamin C: Oranges, Kiwi, Lemon, Grapefruit, and Strawberries are a few fruits rich in Vitamin C. Veggies like Bell Peppers, Potatoes, Broccoli, Cauliflower, and Tomatoes also contain Vitamin C.
Vitamin D: Dairy and Plant Milks, Oranges, Fish, Cereals, and Yoghurt are the best source of Vitamin D.
Vitamin E: Sunflower Seeds, Almonds, Peanuts, Pumpkin Seeds, Brazil Nuts, Avocado, and Kiwi provide Vitamin E.
Zinc: Meat, Chickpeas, Lentils, Beans, Nuts and Seeds, Peanuts, Cheese and Milk, Eggs, Whole Grains, and Dark Chocolate are the best sources of Zinc.
The above list includes superfoods that are rich in most of the nutrients. Try to include these superfoods in each meal to avoid deficiencies and boost brain growth and function. Remember, these essential nutrients help your child improve cognitive skills and memory.
