When we consider the importance of brain health on a growing child, and how fast his brain is developing, making sure he gets a healthy diet is critical to his brain's health.
Not only that but when a child studies, he has to concentrate well so he can keep a train of thought going and retain what he's learned in his memory.
“You should pray for a healthy mind in a healthy body.”
Since his brain uses 20% of his body's energy, you can see why a child who does not get enough sleep or eats a lot of sugar might not do so well during the day.
Especially when he is expected to sit quietly and work out a grammar or a math problem!
Knowing what foods are vital to a growing brain will optimize your child's brain power, keep him healthier, and make learning easier.
1. Omega-3 Fatty Acids
Omega-3 fatty acids build brain cells and as your child's brain is developing, omega-3 fatty acids are critical to good brain development.
A 2017 study shows that people who have more omega-3 fatty acids in their body also have more oxygen in their brains. Oxygen helps to increase our energy levels as well as improve thinking skills.
For foods that are rich in omega-3 fatty acids, you want to make sure your children have oily fish in their diet, such as tuna, sardines, and salmon; nuts, such as walnuts, pecans, pistachio, and macadamia; seeds such as flax and chia.
2. Dark Chocolate
Most children prefer milk chocolate because it's sweeter. But on the occasion when you let your children have sweets, developing a taste for dark chocolate would be better for their brains.
Chocolate contains flavonoids which appear to be good for the brain in relation to memory and learning. There is evidence that chocolate edibles with at least 70% chocolate supports brain plasticity. With each new thing a child learns, a neural connection is made in the brain allowing the brain to grow and develop.
A fun fact for your child is that some research suggests that dark chocolate may reverse memory problems in snails!
3. Berries
Berries are another important food which contain flavonoids and help to nourish the brain. Berries that are particularly helpful are strawberries, raspberries, blueberries, blackberries, mulberries, and elderberries.
(Check out the recipe for immune-enhancing elderberry syrup here.)
“It is health that is real wealth and not pieces of gold and silver.”
4. Nuts and Seeds
Nuts and seeds, in addition to containing Omega-3 fatty acids, also contain vitamin E which is known to protect the brain and keep it healthy.
Nuts and seeds high in vitamin E include sunflower, almonds, and hazelnuts, and peanuts (technically speaking, peanuts are a legume).
5. Whole Grains
Whole grains contain high amounts of vitamin E. Some grains with higher amounts include brown rice, barley, oatmeal, bulgur, and quinoa.
6. Dark Green Leafy Vegetables
Dark green leafy vegetables contain amino acids, which are the building blocks of protein, plus they contain lots of vitamins and minerals which are all critical for a healthy brain.
7. Protein
In part, the brain is made up of protein which makes adequate protein an important factor in maintaining brain health, especially for growing children,
Some good sources of protein are eggs, almonds, chicken breast, cottage cheese, Greek yogurt, milk, lentils, fish, quinoa, and pumpkin seeds.
8. Supplements for the Brain
If you provide a healthy, balanced diet for your children, you should be able to avoid giving them supplements, but one supplement that is helpful to brain health is Cod Liver oil.
Cod liver oil is rich in omega-3 fatty acids as well as vitamin A and D. It may support stronger bones as well as brain health and is an overall tonic to the body.
It has been used for health purposes since the 18th century, so it is a well-tested supplemental food for the body too!
In conclusion, if you include these foods in your children's diet on a regular basis, you will raise a child who is healthy, has better focus, and is able to maximize the power of his brain.
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