There’s more than one way to make your child's brain blossom. Let’s talk about Brain Foods! Foods that contain omega- 3 fatty acids, complex carbohydrates, antioxidants and choline have all been proven helpful in boosting brain health. This of course is not recipe for Valedictorian or a perfect SAT score, but a good diet filled with key nutrients is a good place to start!
Studies show that Omega-3 in a child's diet can improve behavior and concentration. What child couldn’t use a little more of this in their diet? You can find Omega-3 essential fatty acids in walnuts, flax seed, pumpkin seeds, shrimp, scallops, salmon, enriched eggs and yogurt! Try splashing a bit of flax seed oil in your meals for the finickier eater, they will never know it’s in there.
Complex carbohydrates are crucial to the brain because they are its main source of fuel. When the body absorbs complex carbohydrates, they’re broken down into glucose, which the body (and brain) uses for energy. Glucose does not mean sugar. Candy and sweets are simple carbs that lack fiber. When they are broken down into glucose, the body absorbs them very quickly giving the body quick energy burst and then even faster lows. Conversely, the fiber in complex carbohydrates slows the body’s absorption of energy and delivers the brain a slow and steady supply of fuel. Whole-grain breads, pastas, crackers, cereals, and brown rice are a great place to start! Oatmeal for breakfast is a yummy start or wrap thinly sliced cheese, salsa, and black beans in a whole wheat tortilla and warm in microwave. Delicious!
By now we are all know about the benefits of antioxidants in your families’ diets. They are considered to be the power players of nutrients. Blueberries, strawberries, raspberries and blackberries are amongst the best choices. You can also find it in tons of other fruits and vegetables. Fitting them into your meals is a win win for everyone! Stir fresh berries into plain low-fat yogurt or toss the yogurt and fruit, along with some low-fat milk, into the blender to make a smoothie. The school day may be over, but kids can't afford "brain drain." Re-charge them for their after-school treat!
Choline is a nutrient that is essential for brain development and memory function, and it helps the brain communicate with the rest of the body. Choline is needed to form cell membranes and nerve impulses involved in muscle control and memory. Tofu stir fry with lean beef and broccoli for dinner? Throw in buckwheat noodles and you have a meal!
And last but certainly never least....WATER! Most parents would be amazed how little water our kids drink during school. Known yet overlooked, many children often run around in a state of relative dehydration. Studies show that drinking water during the school day can help lower the risk of childhood obesity by as much as 30 percent. Pack a water bottle in your kids back pack everyday! This simple step can really can make all the difference.
