Top 10 Foods that help kids have good brain development

The brain is the first of the body's organs to absorb nutrients from the food we eat, certain foods may help boost a child's brain growth, improve brain function, memory, and concentration. What kids eat affects focus and cognitive skills.

The following nutrients are essential during early development:

protein

carbohydrates

long-chain polyunsaturated fatty acids

choline

iron

copper

zinc

vitamin A

B vitamins

vitamin C

vitamin D

iodine

selenium

Here are some foods that can help your child have good brain development:

⦁ Eggs: Eggs are good source of vitamin B-6, vitamin B-12 and folic acid, the egg yolks are also packed with choline, which helps memory development.

⦁ Greek Yogurt: A full-fat Greek yogurt has more protein that other yogurts and can help keep brain cells in good form for sending and receiving information.

⦁ Vegetables: Spinach and kale are linked to lower odds of getting dementia later in life. Kale is a super food, packed with antioxidants and other things that help new brain cells grow. Tomatoes, sweet potatoes, pumpkin, carrots, spinach -- vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy.

⦁ Fish: Fish is a good source of vitamin D and omega-3s, which protect the brain from declining mental skills and memory loss. Salmon, mackerel, tuna, herring, sardines are all essential for brain growth and function.

⦁ Nuts, Seeds and Peanut Butter: Nuts and seeds are rich in protein, vitamins and minerals and may boost mood and keep your nervous system in check. Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes, plus thiamin to help the brain and nervous system use glucose for energy.

⦁ Oatmeal: Protein and fiber-rich oatmeal helps keep heart and brain arteries clear. Studies show that kids who ate sweetened oatmeal did better on memory-related school tasks than those who ate a sugary cereal. Oats also are good sources of vitamin E, B-vitamins, potassium and zinc, which make our bodies and brains function at full capacity. It provides excellent energy or fuel for the brain that kids need first thing in the morning.

⦁ Apples and Plums: Apples and Plums contain quercetin, an antioxidant that may fight decline in mental skills.

⦁ Lean Beef: Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron. In fact, just 1 ounce per day has been shown to help the body absorb iron from other sources. Beef also contains zinc, which helps with memory.

⦁ Berries: Berries boast high levels of antioxidants, especially vitamin C, which may help prevent cancer. Studies have shown improved memory with the extracts of blueberries and strawberries. The seeds from berries are also a good source of omega-3 fats.

⦁ Beans: Beans have energy from protein and complex carbs and fiber , plus lots of vitamins and minerals. These are an excellent brain food since they keep a child's energy and thinking level at peak all afternoon if they enjoy them with lunch. Kidney and pinto beans contain more omega 3 fatty acids than other beans

https://www.medicalnewstoday.com/

https://www.webmd.com/

https://www.medicalnewstoday.com/