There are super foods, and then there are super foods that are great for your grown child’s brain...

Super foods do wonders for our bodies, providing us with rich sources of antioxidants, vitamins and minerals, all of which work together to help fight off disease and other ailments, who wouldn’t want a diet chock full of them?

While some super foods are great for bodily functions such as digestion and burning fat, others are perfect brain food.

By ensuring your growing child has a healthy diet packed full of super ‘brain’ foods, you can help them improve mental skills while staying alert and focused at school.

Top 10 Brain Foods For Children

Salmon

Salmon is great source of the omega-3 fatty acids DHA and EPA – both of which are essential for brain growth and function.

Research has shown that people who eat a lot of these fatty acids have sharper minds and perform better at mental skill tests.

Although tuna also contains omega-3 acids, it’s not a rich source like salmon. Andrea Giancoli, MPH, RD, a Los Angeles nutritionist and ADA spokeswoman explained:

“Tuna is definitely a good source of lean protein, but because it’s so lean it’s not very high in omega-3s like canned salmon is,”

Peanut Butter

If your child is a fussy eater, you should have no trouble trying to feed them this sweet, energizing brain food. Giancoli explains:

“Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes — plus thiamin to help the brain and nervous system use glucose for energy,”

Whole Grains

The brain requires glucose to function, and whole grains are an excellent food to supply that need. That’s mainly because fiber helps regulate the release of glucose into the body. But the benefits don’t stop there,

“Whole grains also have B-vitamins, which nourish a healthy nervous system.” Giancoli added.

Oats Oatmeal

Oats are another great source of fiber. Sarah Krieger, MPH, RD, LD/N, a St. Petersburg, Fla. consultant and ADA spokeswoman says:

“Oats provide excellent energy or fuel for the brain that kids need first thing in the morning.”
They are also full of vitamin E, B-vitamins, potassium and zinc, all of which help our bodies to function optimally.

Berries

Berries are packed full of antioxidants, and vitamin C, which have been shown to reduce the risks of developing cancer.

Krieger says. “In general, the more intense the color, the more nutrition in the berries,”

Studies have shown that consuming extract of blueberries and strawberries can improve memory, but Krieger advises eating “the real thing to get a more nutritious package.”

“The seeds from berries are also a good source of omega-3 fats,” Krieger added.

Milk and Yoghurt

Milk and yoghurt are a perfect addition to your morning whole grains or oats, and that’s fantastic considering both are packed full of protein and B-vitamins – essential for growth of brain tissue, neurotransmitters, and enzymes.

“Milk and yogurt also provide a bigger punch with both protein and carbohydrates – the preferred source of energy for the brain,” Bethany Thayer, MS, RD, a Detroit nutritionist and spokeswoman for the American Dietetic Association (ADA) explained.

Beans

Beans have it all, energy from proteins and complex carbs; plenty of fiber, lots of vitamins and minerals.

Krieger says. “These are an excellent brain food since they keep a child’s energy and thinking level at peak all afternoon if they enjoy them with lunch.”

Colorful Vegetables

Vegetables are another super food full of antioxidants. Like berries, the richer darker colored vegetables will typically provide more power for the brain than others – think tomatoes, sweet potatoes, pumpkin, carrots, spinach, and beetroot.

Lean Beef

Lean beef is a great provider of the memory boosting mineral zinc, it is also the best absorbed source of iron – an essential mineral that helps kids stay energized and focused during the day. Research has shown that just one ounce of per day is enough to help the body absorb iron from other foods.

Vegetarians can get their source of iron from food such as black bean and soy burgers, or spinach. These foods contain nonheme iron, which needs vitamin C to be absorbed, so try to accompany these foods with tomatoes, red bell pepper, orange juice or strawberries.

Eggs

Eggs are a great source of protein for anyone, but they can also boost your child’s brain function. That’s because the yolk of an egg contains choline – an essential nutrient for memory development.

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