Nutrition is essential in developing of your child brain. It plays a vital role in concentration and learning. Foods, as eggs, oily fish, apples and Plums and vegetables, contain nutrients that are essential for early development. in addition , Low glycemic index (GI) foods may support the brain function by balancing blood sugar that can help improving concentration and focus while at school.
All kinds of food are important for brain growth and function, but the following nutrients are essential during early development: protein, carbohydrates , choline, iron, copper, zinc, vitamin A, B vitamins, Vitamin C & D , Iodine & Selenium
1-Eggs: doctors highlights that choline is critical for infant development and brain function
2-Oily fish: it is an excellent source of Omega-3 & fatty acids that is essential for brain function and development. You can try including salmon or tuna in your kids wraps, sandwiches, or salads. You need also to try a quick meal idea for your kids of sardines on whole-grain toast with a side of salad greens.
3-Leafy green vegetables are a good source of folate. Raw spinach is rich for folate. Doctors advise pregnant ladies to take Folic acid before and during pregnancy to avoid neural tube defects.
You may need to try adding the below to your children’s meals: steamed cabbage, kale, raw watercress, spinach, or rocket to salads and sandwiches
4-Apples and Plums.
5- Fruits rich with vitamin C. Oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health
5-Nuts and Seeds
6-Yogurt (microbiome) plays a vital role in brain development. You may add fresh fruit such as blueberries or apples for extra nutrients.
7-Beans and lentils , contain zinc that is essential for brain development and normal healthy growth in childhood. you may need to make dips with chickpeas, butter beans, or cannellini beans for your kids to try it with celery or carrot sticks.
Try the following for your kids to support their brain function and concentration:
- porridge oats with nut butter or fruits
- a boiled or scrambled egg with whole-grain toast
- a smoothie made from spinach
- fruits slices as apple & plums
- yogurt with fruits slices
- salmon and salad
the following snacks are very good while studying that can help to balance blood sugar and support concentration and focus.
- carrot sticks and hummus
- apple & plums slices
- mashed fruits on oatcakes
- a butterbean with whole-grain pita slices
- unflavored nuts, seeds, and coconut chips
- Fruits slices: Oranges, guava, kiwi, tomatoes, and strawberries
- a protein ball made from oats