Top 10 Brain Foods for Children
Give your child’s brain a nutritional boost.
7. Brain Food: Beans
Beans are special because they have energy from protein and complex carbs -- and fiber -- plus 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."
Kidney and pinto beans contain more omega 3 fatty acids than other beans -- specifically ALA, another of the omega-3’s important for brain growth and function, says Krieger.
Eat more beans: Sprinkle beans over salad and top with salsa. Mash vegetarian beans and spread on a tortilla. Mash or fill a pita pocket with beans -- and add shredded lettuce and low-fat cheese. Add beans to spaghetti sauce and salsa. Infants love mashed beans with applesauce!
8. Brain Food: Colorful Veggies
Tomatoes, sweet potatoes, pumpkin, carrots, spinach -- vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy, Thayer says.
Eat more veggies: Try sweet potato fries: Cut up in wedges or sticks. Spray them with vegetable oil cooking spray and then bake them in the oven (400 degrees, 20 minutes or until they start to brown).
Make pumpkin muffins: Mix 1 15-ounce can of pumpkin with a box of your favorite cake or muffin mix. Stir the two ingredients together and follow the directions.
Baby carrots and tiny tomatoes fit nicely into lunch bags. Kids love spinach salads with lots of stuff in them -- like strawberries, mandarin oranges, sliced almonds. Another trick: Sneak all sorts of chopped veggies into spaghetti sauce, soups, and stews.
9. Brain Food: Milk & Yogurt
Dairy foods are packed with 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," Thayer says.
Recent research suggests that children and teens need 10 times more the recommended dose of vitamin D -- a vitamin that benefits the neuromuscular system and the overall life cycle of human cells.
Eat more dairy: Low-fat milk over cereal -- and calcium- and vitamin D-fortified juices -- are easy ways to get these essential nutrients. Cheese sticks are great snacks.
Low-fat yogurt parfaits are also fun. In a tall glass, layer yogurt with berries (fresh, frozen, or dried) and chopped nuts (almonds or walnuts), Thayer suggests.
10. Brain Food: Lean Beef (or Meat Alternative)
Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron. In fact, just 1 ounce per day has been shown to help the body absorb iron from other sources. Beef also contains zinc, which helps with memory.
For vegetarians, black bean and soy burgers are great iron-rich meatless options. Beans are an important source of nonheme iron -- a type of iron that needs vitamin C to be absorbed. Eat tomatoes, red bell pepper, orange juice, strawberries, and other "Cs" with beans to get the most iron.
For a burger-less source of iron -- try spinach. It's packed with nonheme iron, too.
Eat more iron: For dinner, grill kebobs with beef chunks and veggies. Or stir-fry a bit of beef with kids' favorite veggies. Grill black bean or soy burgers, then top with salsa or a tomato slice. Or, chow down on a spinach salad (with mandarin oranges and strawberries for vitamin C).