Meals are essential and they are like fuel for growing kids, especially for their brains. Their brains are rapidly growing and changing, therefore, the food they consume is very important. According to psychiatrist Drew Ramsey, MD, co-author of The Happiness Diet and Fifty Shades of Kale, these years are critical for brain development, and what they eat affects their focus and cognitive skills. The brain is the first organ to absorb the nutrients we eat. Here are some brain foods and how to prepare meals for your children:
1. Greens
Broccoli, spinach and kale are superfoods for the brain. Spinach, broccoli and kale are packed with antioxidant. Broccoli is also very high in vitamin K, it also serves an anti-inflammatory and antioxidant effect, which helps the brain against damage.
Kids usually don’t like eating greens so here are some serving methods that you can try:
- Add spinach, kale or broccoli in omelettes. Add cheese, mushroom and tomato to add more flavour into it.
- Add spinach or broccoli to lasagna. You can try making vegetable lasagna, and it will taste just as good as the normal ones.
- Try making kale chips as mini meals. Drizzle some olive oil, add a pinch of salt, bake it and you’re good to go!
2. Salmon
Salmon has fats that have an excellent source of omega 3 fatty acids, DHA and EPA. Whenever people talk about brain food, salmon is one of the top food that comes across our minds. Besides salmon, trouts and tuna are also considered as fatty fish.
Here’s how to prepare salmon:
- Instead of a tuna sandwich, replace it with salmon.
- You can also try making salmon salad.
- The salmon head is very rich in omega 3 so make sure you do not throw the head away. You can try the Japanese style grilled salmon head. Marinate the fish and season salmon with salt and set aside. Grill both sides of the head for 4 to 5 minutes and you’re done!
3. Berries
Berries are packed with high levels of antioxidants and vitamin C, which can help prevent cancer. The seeds from berries are also a good source of omega-3 fats.
How to serve berries as mini meals:
- Mix berries into yoghurt to give it that extra punch!
- Add berries in your breakfast. Top them on your pancakes or waffle for that flavourful sweetness.
4. Yoghurt
Yoghurt, especially Greek yoghurt, is rich in fats and protein, and it also helps keep brain cells in good form for sending and receiving information.
How to serve it:
- add honey or berries to yoghurt to add more flavour.
All in all, there are many other foods that are good for your child’s brain development, but the above are top brain foods. You can help your little one to support their brain development by adding these foods in their meal.
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