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Top 10 Brain Foods for Children

Give your child’s brain a nutritional boost.
By
WebMD Feature
Reviewed by Louise Chang, MD

Want your child to do better in school? Take a close look at diet. Certain "brain foods" may help  boost a child's brain growth -- plus improve brain function, memory, and concentration.

In fact, the brain is a very hungry organ -- the first of the body's organs to absorb nutrients from the food we eat, explains Bethany Thayer, MS, RD, a Detroit nutritionist and spokeswoman for the American Dietetic Association (ADA).

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"Give the body junk food, and the brain is certainly going to suffer," she tells WebMD.

Growing bodies need many types of nutrients -- but these 10 superfoods will help kids get the most from school.

1. Brain Food: Salmon

Fatty fish like salmon are an excellent source of the omega-3 fatty acids DHA and EPA -- both essential for brain growth and function, says Andrea Giancoli, MPH, RD, a Los Angeles nutritionist and ADA spokeswoman.

In fact, recent research has also shown that people who get more of these fatty acids in their diet have sharper minds and do better at mental skills tests.

While tuna is also a source of omega-3s, it's not a rich source like salmon, Giancoli tells WebMD.
"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," Giancoli tells WebMD. Also, albacore "white" tuna has more mercury than canned light tuna, so the EPA advises eating no more than 6 ounces of albacore tuna weekly.

Eat more salmon: Instead of tuna sandwiches, make salmon salad for sandwiches -- canned salmon mixed with reduced-fat mayo or non-fat plain yogurt, raisins, chopped celery, and carrots (plus a little Dijon mustard if your child likes the taste). Serve on whole-grain bread -- which is also a brain food.

Soup idea: Add canned salmon to creamy broccoli soup -- plus frozen chopped broccoli for extra nutrition and soft texture. Boxed soups make this an easy meal, and are generally low in fat and calories, Giancoli says. Look for organic boxed soups in the health food section.

Make salmon patties -- using 14 oz. canned salmon, 1 lb. frozen chopped spinach (thawed and drained), 1/2 onion (finely chopped), 2 garlic cloves (pressed), 1/2 teaspoon salt, pepper to taste. Combine ingredients. Mix well. Form into small balls. Heat olive oil in pan, flatten spinach balls with spatula. Cook over medium heat. Serve over brown rice (instant or frozen).

2. Brain Food: Eggs

Eggs are well-known as a great protein source -- but the egg yolks are also packed with choline, which helps memory development.

Eat more eggs: Send your child off to school with a grab-and-go breakfast egg burrito. Try breakfast for dinner one night a week -- scrambled eggs and toast. Make your own egg McMuffin at home: just put a fried egg on top of a toasted English muffin, topped with a slice of low-fat cheese.

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