Brain foods for kids

Shikha Mahajan

The evidence of consuming certain foods in order to increase brain function is still not clear. However, there are certain nutrients that help to develop a child’s brain growth. Some of these are:

Eggs

Eggs are filled with vitamins and other nutrients that help brain health. Choline, present in egg yolks, is a vital component of cell membranes that the body uses to form important neurotransmitters to transmit messages to and from the nerve. It has been known to play a crucial role in the brain development of a fetus or infant. Choline enhances mental function and memory development. Eggs are also a good source of protein which keep you satiated for a longer period of time.

Nuts and Seeds

Nuts and seeds are a simple addition to your diet and can have a good effect on brain and heart health. They are rich in protein, essential fatty acids, iron, and zinc. They also have vitamin E, which could improve cognitive function and prevent damage caused due to free radicals that can cause mental decline. Walnuts, in general, contain omega-3 fatty acids that help to promote good brain health.

The antioxidants in seeds can also help to maintain a healthy brain. Pumpkin seeds have magnesium (which is essential for learning), zinc and copper (which aids in nerve signaling), and iron, deficiency of which can cause impaired brain function. Having a variety of nuts and seeds means you can reap benefits of the different nutrients they contain.

Fruits

Fruits that are rich in vitamin C, like oranges, can be a top choice for keeping your kid's brain healthy and alert. Vitamin C has the ability to protect against mental decline and help brain health. It is also another antioxidant that prevents damage caused by free radicals and keeps brain cells strong. Other vitamin C-rich fruits are guava, pineapple, strawberries, and mango.

Vegetables

Bright-coloured vegetables like tomatoes, carrots, pumpkin, and sweet potato are top sources of vitamins and nutrients. Dark leafy greens and cruciferous vegetables such as broccoli and cabbage are high in antioxidants, which safeguard our body and brain against free radicals’ damage. Leafy greens such as spinach are good sources of folate, which is required for cell repair and maintenance as well as the development of DNA. Vegetables are also an important part of an overall balanced diet, so make certain to eat enough vegetables every day.

Whole Grains

Whole grains are top sources of fibre, and keep the kids feeling full and energised for longer. They help to regulate the release of glucose into the blood, stopping any spikes in blood sugar levels that inevitably result in crashes in energy and concentration. Whole grains are also good sources of nutrients that includes vitamin E and B, potassium and zinc, to help your brain to work at full capacity. Amaranth, barley, whole wheat, brown rice, steel cut oats are some examples of whole grain.

— The writer is Holistic Nutritionist and Founder of Diet Podium