The first few years in a child’s life is crucial as it sets the foundations for brain health. According to studies, a nutritious diet in infancy is key to promoting a child’s long-term well-being, and the food they eat can impact their cognition, temperament, motor skills and language development.
Dr.Uma Nadidoo, a nutritional psychiatrist, brain expert and faculty member at Harvard Medical school stated that she “found that foods rich in omega-3 fatty acids, folate, iron, iodine, zinc, choline and vitamins A, B12 and D supports brain function, behaviour and learning.” “Avoiding processed food with added sugar is also key,” she added.
Children are often picky when it comes to food, so parents will have to get creative. According to Dr. Uma, here are six brain foods that will help your kids stay “sharp and focused”:
1.Smoothies (Milkshakes)
- Smoothies are a tasty way to incorporate lots of nutrients into your child’s diet. It helps disguise food that they might normally fight.
- For the smoothies, it is best to add folate-rich and fibre leafy green like spinach, kale, along with chia seed or walnuts for plants-based omega-3 fatty acids, fibre and protein. Also add avocado for healthy fats, followed by antioxidant-rich blueberries.
- Adding plain, unsweetened yogurt can also increase your smoothie’s creaminess, protein levels and gut-healthy probiotics that boost mood.
2.Homemade veggie fries
According to Dr. Uma, eating a plate of colourful vegetables is important for getting enough fibre and phytonutrients, as well as fuelling both gut health and mental health.
- Air fryer ovens add a crispy, crunchy texture to food without deep frying. Use it to make zucchini, carrot or green bean “fries.”
- Then top the vegetables with a pinch of black pepper and turmeric, rosemary, oregano, parsley or thyme to add flavour.
3.Homemade hummus
- Is a versatile way to incorporate legumes into your child’s diet. It can be served in so many ways, such as a dip paired with apple slices, carrot sticks, thinly sliced celery or sugar snap peas.
- Adding some colour to your hummus can make it more appealing to kids. Think: a bright orange carrot hummus or a deep-purple beet hummus topped with a monster face made out of vegetables.
4.Salmon
- According to Dr. Uma it important to introduce fish to your child at an early stage of their lives as it will increase likelihood of enjoying low-fat, vitamin-rich proteins.
- “Salmon is soft and mild enough for young children, and is also a good source of vitamin B12 and omega-3s, which promote healthy brain development and happier moods,” she said.
5. Eggs
- Dr. Uma suggests that children should eat eggs as it helps the brain-boosting vitamins A,D and B12 along with choline.
- She also recommends buying pastured eggs: One found that pastured eggs can have twice as much vitamin E and almost three times as many omega-3s as caged eggs.
6. Meatballs
- Sneak some powerful plant-based fibre and nutritious veggies into your child’s diet through meatballs.
- Start with a base of beans, lentils or pastured ground turkey. Then add shredded spinach or grated zucchini.
- Use flax seeds to bind the ingredients for added omega-3s and toss in your spices. Baking the meatballs, versus frying, is the healthiest way to do it.
