Introduction
Healthy balanced diet for the children is to be the right foods can improve brain function, memory, and concentration on the following foods can help the children boost the brainpower.
1. Salmon
Fatty fish, such as salmon, is a good source that is needed for brain growth and function. Can do salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative.
2. Eggs
Eggs are the best source of protein, and their yolks have choline, an important nutrient for memory development. Do homemade breakfast burrito, loaded with veggies for a quick and healthy breakfast before school.
3. Peanut Butter
Kids love peanut butter, and that is a good thing since this healthy snack is packed with vitamin E.Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery.
4. Whole Grains
Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system
5. Oats/Oatmeal
Oats and oatmeal are excellent sources of energy.Oats are fully packed with fiber to help keep kids feeling full so they don't snack on junk food.Oatmeal can be a base for any topping such as fruits or even almonds.
6. Berries
Berries can improve memory and are packed with vitamin C and other antioxidants.Seeds from berries that help with brain function.Look for strawberries, cherries, blueberries, and blackberries the more intense the color of the berry, the more nutrition it has Berries can be used in smoothies or just as they are for healthy snacks or desserts.
7. Beans
Bean is good to the heart.They are also good for kid's brains have energy from protein, complex carbohydrates, fiber, and vitamins and minerals & it will increase energy levels. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function.
8. Colorful Veggies
Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy.Some veggies to include in your child's diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach Replace potato or corn chips in your child's lunch with baked sweet potato wedges or easy way to do veggies such as sugar snap peas or baby carrots.
9. Milk & Yogurt
B vitamins are growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an Best source of vitamin D, which children and teens need in greater amounts than adults.Low-fat cheese sticks make a great to-go snack and are a good source of calcium.
10. Lean Beef (or Meat Alternative)
Beef either meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school.Beef is also a good source of zinc, which aids memory.Vegetarian kids can get their iron from black bean and soy burgers.
