10 brain foods for childrenWhen the children wonder of the class and the activity at home and vice versa, their brain is active and growing and changing.
"These years are critical for brain development, and what they eat affects concentration and cognitive abilities," psychiatrist Drew Ramsey, MD, co-author of the Diet of happiness, said.
Food is one of many factors that affect the brain development of a child.
The following 10 foods can help children stay strong throughout the day and affect brain development in the future.
Eating a nutrient-rich protein like eggs (which contain nutrients such as choline, omega-3 fatty acids, zinc, and lutein) helps children focus, says Beth Saltz, RD.
How to serve: Fold scrambled eggs in a flour tortilla for a hearty breakfast or an afternoon snack. "The tide combined carbohydrate-protein Children until the next meal without sugar induced energy shock," says Saltz.
Two. Greek yogurt
Fat is important for the health of the brain, said Laura Lagano, RD. A complete Greek yogurt (which has more protein than other yogurts) can contribute to brain cell membranes flexible and helps to send and receive information.
How to serve: package Greek yogurt for breakfast with fun mix-ins: cereal with at least 3 grams of fiber and blueberries for a dose of nutrients called polyphenols.
You can also add some dark chocolate chips. Cocoa polyphenols to keep the trails alive the spirit of cerebral blood flow.
Full of vitamins and folic acid are spinach and kale part of a healthy diet combined with a lower risk of getting dementia later in life. "Kale sulforaphane, a molecule that contains the ability to detoxify and diindolylmethane, which contributes to the growth of new brain cells," says Ramsey, co-author of 50 shadow Kale.
How to serve:
Whisk spinach into smoothies for a snack.
Fry for dinner drizzled with olive oil (Council of fat helps the body absorb vitamins).
Make kale chips: Cut the stems kale / ribs, drizzle with olive oil and a little salt and baking soda.
4. Purple cauliflower
Deep in sugar, rich in fiber and help full folic acid and B6, which regulate mood, memory and attention, purple cauliflower also nutrients that fight inflammation anthocyanins.
How to serve: roast and mashed cauliflower a nutritious sauce for carrots and other vegetables like peppers, celery and radishes to make.
Naturally oily fish are a good source of vitamin D and omega-3, which protects the brain against cognitive decline and memory loss. Salmon, tuna and sardines are rich in omega-3.
"Omega-3 more than we, the brain, the best and the best children's reach in a position to concentrate," says Bonnie Taub-Dix, RD, author of the play before eating.
How to serve: grilling, roasting, or add it to a salad or sandwich.
6. Meat "Clean"
"Animal fat is where to store pesticides and antibiotics. A high toxic load may contribute to brain fog", Lagano said. For optimum performance and to develop, select meat (and other food) that, colorings, flavorings, preservatives and sweeteners are free of artificial ingredients.
How to serve: Ditch meat sausage roast conservatives on the left side of the "clean" Eve dinner.
7. Nuts and seeds
Rich in protein, essential fatty acids, vitamins and minerals, nuts and seeds can increase your mood and keep you happy nervous system.
How to serve: Spread sunflower seed butter - rich in folic acid, vitamin E and selenium - a biscuit or bread. Or make pesto: nuts with olive oil and vegetables combined a sauce for pasta whole grain healthy.
Protein and fiber rich oats helps clear heart arteries and brain. In one study, sweetened children who ate oatmeal done better on academic tasks in memory of those who ate sugary cereals.
How to use: Add cinnamon. Salt compounds protect brain cells, according to a preliminary study.
9 Apples and plums
Children often crave sweets, especially if you are weak. Apples and plums are friendly and packed lunches contain quercetin, an antioxidant that can fight against cognitive, according to laboratory tests.
How to serve: The property is often on the skin of the fruit, so buy organic and wash well.
"The curcumin in turmeric may actually push the brain," says Ramsey. He said studies show curcumin fights inflammation and plaque formation in Alzheimer's blocks.
How to serve: Visit a restaurant or experimenting with recipes Hindu India. Even if your child does not eat Puri (fried bread), most likely some curcumin benefits and prepare for the adventurous eater.