“We become what we eat.” – That means the composition, energy, and spirit of our food determine the composition, energy, and spirit of our body. As we require the right kind of nutritious foods for a healthy body, so we require healthy foods for proper brain development. The brain is the first among the other organs of the body that absorb the nutrients from our food to work properly. There are some foods that improve our children’s brain function, memory, and concentration. Our food can influence our mood also. Some foods can uplift our mood whereas some can make us grumpy. Compounds like antioxidants, flavanols, omega 3 fatty acids, polyphenols, vitamin B, vitamin E, and folate can protect and nurture our brain. So, we can not ignore the “brain foods” rich with these compounds to boost up overall brain development in our children.
1. Best Brain Food: SPINACH
Studies show that green, leafy vegetables like spinach and kale can give a boost in brainpower. Spinach contains iron which helps to increase memory and thinking ability. So, children who eat the best food for brain growth are more likely to develop a higher level of memory and concentration. Folate, calcium, iron, vitamin E, and vitamin K – all the brain nutrients present in spinach protect our brain and keep it working in the right order. The risk of Alzheimer’s in adults can be lessened by a daily dose of spinach in their diet.
2. Food For Brain Power: OATS
Oatmeal is an excellent brain food for students. It is a great source of energy. Oats are filled with vitamin B Complex, vitamin E, potassium, and zinc that help the brain perform tirelessly. It is a healthy breakfast option for students during exams because it provides fuel for the brain and body simultaneously. Oats help to reduce the absorption of cholesterol in our bloodstream that can lead to brain damage.
3. Brain Healing Foods: YOGURT & MILK
The probiotics in yogurt is very beneficial for a healthy gut. But it has been proved that the probiotics can be responsible for brain function and help to control stress, anxiety, and pain better. The protein and Vitamin B in yogurt and milk increase the growth of brain tissues.
4. Food & Memory: BLUEBERRY
Blueberries are rich in antioxidants that fight against the causes of brain aging. Regular consumption of berries can improve memory and prevent short term memory loss. The antioxidants in blueberries can improve communication between brain cells and boost learning.
5. The Ultimate Brain Booster: FATTY FISH
Fish, rich in Omega 3 fatty acids, are essential for brain growth. Essential fatty acids present in fish maintain our brain health and thinking ability throughout life. After 2 years of age, the recommended amount of fish like Salmon, Tuna, Sardines, Tilapia can provide the food for brain power by improving memory and cognition. Consumption of fish rich in Omega 3 fatty acids during pregnancy is the best for the unborn child’s brain growth.
6. Boost Brain Power: BROCCOLI
Broccoli contains antioxidants that boost our brain health. It is rich in components that help to reduce stress and the risk of neurodegenerative diseases. In addition to this, it is rich in vitamin K that contributes to better memory. Broccoli has some compounds that protect our brain from being damaged.
7. The Most Effective Brain Food: EGGS
Several nutrients like Vitamin B6, Vitamin B12, Folate, and Choline are present in eggs. These are responsible for the brain health of our children. Choline is important for memory and brain function. So, one egg in breakfast is the best supplement for memory and concentration in your child.
8. Brain Food Snacks: WALNUTS
Walnuts have amazing benefits on brain health. They have a high amount of Omega 3 Fatty Acid that protects brain health in newborns. Studies show that if children take walnuts regularly, they have better brain functions even after reaching adult age. Recommended daily intake of walnuts helps pregnant women to give birth to smarter kids. Almonds, Hazelnuts, cashew, peanuts – all other variants of nuts are brain-healthy foods. Dry roasted nuts can be one of the most convenient brain food snacks for students. In addition to this, being the best supplement for memory and concentration, nuts help to fight diseases like Alzheimer’s and Parkinson’s.
9. Brain Healing Food: TURMERIC
Curcumin present in turmeric ( used as spices in India) has anti-inflammatory and antioxidant properties. Curcumin can strengthen the neurons and increase their functions. In adults, memory and the ability to cope with mental stress can be improved by curcumin. It has the properties to fight with the risk of Alzheimer’s disease as well.
10. Mind Diet: AVOCADO
Avocados are rich in Omega 3 Fatty Acid that is an important factor for brain growth. Healthy fats present in avocado stimulate the secretion of feel-good chemicals in the brain and help to uplift the mood and emotion. Besides, avocado helps to reduce high blood pressure.
11. Most Powerful Brain Food: DARK CHOCOLATE
Powerful antioxidants and natural stimulants present in dark chocolate improve focus, concentration, and mood. According to a study, eating high flavanol cocoa only for five days can enhance the blood flow to the brain. But, we have to take this superfood in moderation.
12. Best Brain Supplement For Adults: GREEN TEA
Green Tea is rich in antioxidants and helps to improve brain function immensely. Caffeine in green tea uplifts the mood and improves memory, concentration, and anti-anxiety effects. Green tea enhances the blood flow to the brain and makes it nourished and healthy. Though green tea is not recommended for kids, you can let them have 1 cup a day after 12 years of age. For adults, green tea’s health benefits are endless.
13. Brain Food for kids: APPLE
Apple is rich in antioxidants that protect our brain cells from free radicals attack. Apple juice works wonders in age-related memory loss.
14. Best Supplement For Memory & Concentration: AMLA
Amla ( Indian Gooseberry) is a powerful brain food for students as well as adults. It is a rich source of antioxidants including Vitamin C and Vitamin E. Besides the multiple health benefits, amla can protect us from degenerative diseases. Regular use of amla rejuvenates the mind, improves memory power and intelligence.
15. The Most Underrated Food For Brain Power: BEANS
Beans are rich in Omega 3 Fatty Acid that is essential for brain development, memory and concentration. They contain folate which is essential for proper brain function.
Above all, our overall well being depends upon our mental health. So, boosting up the grey matter in our children with the right nutrients is our foremost duty. By providing healthy foods we can help them to improve focus and concentration on their works. Most importantly, for a longer, nurtured, and productive life we must fuel the brain of our children with the best things mother nature has offered us – the “brain foods”. At the same time, we should not pressurize our children to have something just because that is healthy. In fact, our body gets the best of our foods when we really enjoy eating them.
If you want to boost up the Iron level in your babies and kids you can check this – Ultimate Guide to Boosting up the Iron Level in your Child